Muscle Groups Involved

• Hip Flexor - Primary
• Adductors - Primary

Category

Bodyweight

Highlights

• Stand tall with a braced core.
• Turn toes out and bring your knee as high as you can comfortably.
• Bring your leg forwards until it is in front of you and lower it in one smooth motion.

Description

The Hip Closer is a common warm up exercise performed to warm up the musculature of the hips prior to athletic performance. To perform the Hip Closer start in a standing position. To begin the exe

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The Hip Closer is a common warm up exercise performed to warm up the musculature of the hips prior to athletic performance. To perform the Hip Closer start in a standing position. To begin the exercise start by bracing your abs and core to maintain a stable base. Bring your chosen leg out to your side by turning your toes out. Lift your knee out to your side and bring it towards your chest as you swing your leg inwards. Bring your leg up as far as you can comfortably and lower it in one smooth motion back to the starting position. Perform the desired number of repetitions before switching sides. These can be performed alternately.

Common Mistakes

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Do not arch or slouch your back. Stand up tall with a brace core. Do not use inertia to throw your leg back. Use smooth controlled motion.

Pro Tips

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Bring your knee as high as you can to strengthen your hip flexors during your warm up.

Purpose

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The Hip Closer is a great warm up prior to athletic training or activity that especially works the hip adductors (groin).

Form

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Your toes should be turned out to the side before lifting your leg. Your knee should follow the direction of your toes until you lift it as high as you can. Then bring your knee forwards until it is in front of you and lower it in one smooth motion.

Additional Names