Exercise Profile
  • Target Muscle Group
  • Exercise TypeSMR
  • Equipment RequiredLacrosse Ball
  • MechanicsIsolation
  • Force TypeCompression
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group

Hip Flexors

Hip Flexors Muscle Anatomy Diagram

Hip Flexor Lacrosse Ball Overview

Using a lacrosse ball to perform smr on your hip flexors is a great way to warm up and cool down for your workout, especially if you plan to perform lower body exercises that require the hips to be more mobile.

When you perform smr on the hip flexors, or any muscle group for that matter, you alleviate some of the tension that is built up during the day and your workouts.

Hip Flexor Lacrosse Ball Instructions

  1. Find your belly button and the point of your hip (ASIS), draw a diagonal line between the two, and then place the lacrosse ball directly in the middle of the line.
  2. In a prone position, situate the lacrosse ball within the designated area and lie down.
  3. Support your head with your hands and slowly roll the hip flexors for 20-30 seconds.
  4. Repeat on the other side.

Hip Flexor Lacrosse Ball Tips

  1. The most important thing you can remember with any soft tissue work: KEEP BREATHING. Don’t hold your breath, you want to release tension, not generate it.
  2. If you find a tender spot, pause for 5-6 seconds and focus on slow, deep breaths and try to relax.
  3. Performing SMR may be uncomfortable but that’s not an excuse to avoid it. It hurts because there may be physiological or neurological influences generating a pain response. The more you roll the better it’ll feel provided there’s no serious underlying mechanism.
  4. Don’t slump into the shoulder capsule, maintain an active upper body.
  5. If you notice any burning, numbness, or tingling, keep moving past that area. It’s likely a nerve and pausing on it for any length of time would not be a good idea.