This exercise, which combines a hollow body and band resisted hip flexor ‘’cycles,’’ strengthens the hip flexors, and improves lumbo-pelvic stability. This exercise is very deceptively challenging!
I saw another coach (Danny Foley) share regular band resisted hip flexor ‘’cycles’’ a while back, and I decided to combine them with a hollow body. This idea turned out great!
Coaching Tips:
- Attach a long band around a secure surface, and loop the band around your ankle (you can also use a cable machine). The resistance here is coming medially versus straight ahead. The band placement also makes this exercise more anti-rotational.
- Lie on the floor. Your head, torso, and hips should be in a stacked position.
- Lightly tuck your chin. You should have a slight “double chin.”
- Lift up your legs so they are in a vertical position, fully extend your knees, and point your feet away from you (plantarflex).
- Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form.
- While maintaining the hollow body position, perform a cycling movement on the side where the band is attached. Make sure your hip, knee, and foot remain in line.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine), and tuck your ribs towards your hips (wrinkle the front of your shirt).
- In terms of breathing, do what works and feels best for you.
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