Hip Flexor Barbell Exercises

The benefits of barbell exercises are enormous. Barbell equipment is basic, only requiring the bar and weights for the ends, and by adding weight to exercises you increase the resistance, maximizing the results of your workout. You can incorporate barbell exercises for all muscle groups in the body, but if it's the hip flexor muscles you're focusing on, there are a few specific exercises you'll want to include as part of your total workout plan.

  1. Hip Flexors

    • The hip flexors are a group of skeletal muscles. There are four primary hip flexor muscles. The iliacus and psoas major are the largest and most important hip flexors, the other two are known as the rectus femoris and sartorius, according to Ackland's Video Atlas of Anatomy. The tensor fasciae latae and adductor muscles along the inner thigh also assist in hip movement. Together, these hip flexor muscles provide flexion at the hip joint and also at the knee, allowing for extension of your legs and also helping to improve stabilization of the hips and lower body.

    Barbell Deadlift

    • A compound exercise, the barbell deadlift exercise targets the upper legs, primarily the adductors, quads and hamstrings. Stand with your feet flat on the floor, hip-width apart, with a barbell on the floor in front of you. Keeping your back straight, bend down in a squatting position until your hands reach the bar. Grab onto the bar, with your hands about shoulder-width apart and palms facing away from you. Pushing through your heels, return to a standing position with the bar hanging in front of your thighs. Still holding the barbell, repeat the movement for a total of 12 reps.

    Barbell Squat

    • The squat is a compound exercise, utilizing multiple muscle groups including the quads, hamstrings, tensor fasciae latae and other hip flexor muscles. Performing squats will help to increase hip flexion and rotation. With the barbell positioned high on the back of your shoulders, stand with your back straight and feet hip-width apart. Bend at the knees, squatting down until your thighs are parallel to the floor. Don't extend your knees past your toes. Return to the starting position to complete one rep. Repeat for a total of 12 reps.

    Barbell Lunge

    • The lunge is an integral exercise for the lower body that helps develop the upper legs and strengthen the hips. In a standing position with the barbell resting at the back of your shoulders, keep your head aligned with your spine and lunge forward with your right leg. Land softly on your heel, bending at both knees until the thigh of your right leg is parallel to the floor, on the ball of your left foot with your right foot flat. To ensure proper form, don't extend the knee of you right leg past your toes. Push off with your heels, returning to the starting position. Repeat with your left leg to complete one rep. Perform 12 reps.

    Single-Leg Split Squat

    • The single-leg split squat works several muscles in the hips and legs, increasing the strength and flexibility of your hip flexors. To perform, start in a standing position, facing away from a weight bench. Hold the barbell behind your head, on the back of your shoulders, with your hands and feet about hip-width apart. Extend one leg back, resting just the top of your foot face-down on the bench. Bend at the knees, squatting down until the knee of your rear leg almost touches the floor. Keep your upper body rigid during the exercise. Complete one rep by pushing yourself back up, straightening your legs until you're in the starting position. Complete 12 reps, then switch legs and repeat.

    Considerations

    • Although the benefits of working out with a barbell are clear, you do need to be more cautious, as the risk of injury is increased when you incorporate weights into your workout. To achieve maximum results during your workout in a safe manner, always maintain proper form during barbell exercises, even when lifting the barbell off the floor before starting an exercise. It's also essential to use the right amount of weight; start off with 5 to 10 pounds and only increase to a slightly heavier weight when you can complete a full 12 reps of any exercise without losing form. The American Council on Exercise advises to "increase the amount of resistance by 5 to 10 percent to continue making safe progress."