oh yehhh, even drew a picture to help explain it better.
So i'm looking to improve the strength of my hip flexors, I work out at home so no roman chair, but I can do most other exercises you might think of. I'm posting here because after searching the site I only find people complaining about hip pain.
I'd prefer to do unilateral work because that's what our coach (sprints) is putting emphasis on this season.
Stick Man No. 1 - Ankle weight strapped on, raise the leg so my knee is slightly higher than the hip, pause (1 sec at most), and controlled down. x reps, last time I did 3 sets @ 2.5kg for 10 reps.
Stick Man No. 2 - Adapted from one of these 'run faster in 8 weeks' internet fads, It's a resistance band tied to a radiator. Bring to same position under high tension, hold for 15 secs, down, switch legs. 3 x 15 secs per leg.
Now there are more options, like jack knives or v-situps so i'm open to them, but from experimenting these felt better at isolating the muscles. If angle of resistance comes into play (weight vertical whereas band is pulling diagonally) then there's the option of reps with the band or holds with an ankle weight.
I'm doing the exercises from the Glute Myth article by Contreras twice a week and I figured i'd hit my hip flexors too and see where it gets me.