Stretching the Hips With Stronglifts

If you weight train with the Stronglifts program, stretching is probably not high on your priority list. While stretching may not help you build muscle, it does have benefits you want, such as increasing the range of motion of your hips and post-workout recovery. Since squats and deadlifts are standards of the program, stretching your hips after your workout will prepare your body for the next workout of the five-by-five.

  1. Stronglifts Defined

    • Stronglifts is a resistance training program based on a five-by-five system. In this five-by-five system, you do five sets of five repetitions with the heaviest weight you can use. The program uses two different workouts with three exercises each, three times per week while removing isolation exercises and focusing on compound exercises -- exercises that train multiple muscle groups. The Stronglifts program does not recommend stretching before workouts.

    Stretching Review

    • According to a 2004 literature review published in the "Clinical Journal of Sport Medicine," while stretching does not improve force production prior to training, regular stretching does increase force production overall. Try adding your hip stretching routine to the end of your workout session to increase your range of motion, to improve the power output of your hips and to aid in post-workout recovery. Since the muscles are already warmed up due to training, you have a reduced chance of injuring a muscle while stretching.

    Prone Glute Stretch

    • Position yourself on a mat with your hands and knees on the floor. Move your lower leg forward and lay it down on the mat, perpendicular to the body. Extend the other leg straight back and extend your hands out so your body lowers onto the lower leg. Increase the stretch on the hip by extending your arms out farther and allowing more weight to lie on the leg. After holding for 30 seconds, return to the starting position for your other leg. This movement stretches the gluteus maximus and iliopsoas within the hip.

    Kneeling Hip Flexor Stretch

    • The kneeling hip flexor stretch targets your gluteus maximus, quadriceps, and iliopsoas. While on a padded mat, lunge one leg forward so the upper and lower leg are at a 90-degree angle while the opposite leg's knee rests on the mat. To perform, move your hips forward until the front of your hip and quadriceps comes to a good stretch. Hold the stretch for 30 seconds before doing the opposite leg. If you feel a stretch in the front thigh of your extended leg, move the foot of the extended leg in front of the knee.