What Are the Benefits of Having Strong Hip Flexors for Soccer Players?

Soccer players depend on their hip flexors for two very important aspects of the game -- speed and kicking movements. The hip flexors are also a high injury risk for soccer players due to their high level of use. A strong and mobile hip flexor, located just above the quadriceps muscle, is vital to a fast and healthy soccer player.

  1. Game Speed

    • The hip flexor is a critical component in developing speed, especially speed relevant to a soccer match. The hip flexor is responsible for raising the knee upward, and the strength of the hip flexor will determine how much power a soccer player can develop in his stride. This is crucial for speed and acceleration. Soccer players need to practice hip flexion exercises with a cable or lever to improve their speed and strength.

    Stronger Kick

    • Bio-mechanically speaking, the hip flexor is the key muscle in delivering a fast and strong kick. Whether going for a goal or a pass or any other kicking motion, the hip flexor is involved in that movement. The leg functions as a lever and the hip flexor is a prime mover of that lever for a powerful strike. Soccer players should perform exercises to strengthen the hip flexors that mimic a kicking motion, for example, a lying leg lift.

    Injury Prevention

    • Due to the large role of the hip flexors for soccer players, injuries and strains in this area can be common. Overuse or over-training, coupled with poor flexibility, can lead to a grade one, two or three tear. A grade two tear is the most common; it can significantly impact the function of the hip flexor and can put a player on the sideline for several weeks. Players should be proactive in preventing tears with stretching and massage.

    Balance and Stability

    • The hip flexors are connected to the core and are also instrumental in fluid movement, balance and core stability. A strong core musculature provides balance and stability, which is especially important for soccer players in competition. Since the hip flexors and core are connected, strong hip flexors will translate to a strong core. Core-strengthening exercises such as leg raises and wheel roll-outs will provide strength and stability for a strong kick and for game speed.