Lacrosse Ball - Hip Flexors
The Lacrosse Ball Hip Flexor release is a targeted self-myofascial release technique designed to break up adhesions and tension in the iliopsoas and rectus femoris muscles. This mobility drill is essential for reversing the effects of prolonged sitting and improving hip extension mechanics for running and lifting.
Iridium tracks the cumulative volume placed on your hip flexors from recent compound movements like squats and lunges within your 7-day workout history. When your per-muscle recovery status indicates high fatigue in this area, Iridium programs this specific soft tissue work to aid recovery rather than adding further training stress. The duration is automatically adjusted based on your stated time constraints.
Form Cues
- Lie face down with the ball placed just inside your hip bone
- Support your upper body weight on your forearms or hands
- Breathe deeply into your belly to encourage muscle relaxation
- Allow your body weight to sink gradually into the ball
- Bend your knee slowly to floss the muscle if you need deeper pressure
- Don't place the ball directly on the hip bone or lower ribs
- Don't hold your breath when you hit a tender spot
- Don't tense your abs or glutes to fight the pressure
- Don't rush the movement or roll quickly
- Don't continue if you feel sharp, shooting nerve pain
Common Mistakes
- Placing ball on the bone
- Breathing too shallowly
- Tensing muscles against the ball
- Moving too fast
- Applying too much pressure too soon
Muscles Worked
This exercise primarily targets the iliopsoas complex (hip flexors) and the upper rectus femoris (quadriceps). Releasing tension in these areas is crucial for restoring proper pelvic alignment, reducing strain on the lumbar spine, and allowing the glutes to fire correctly during hip extension movements.
Primary
Secondary
Get Personalized Coaching for Lacrosse Ball - Hip Flexors
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.