If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the hip and knee flexor muscles using the resistance coming from bodyweight and a sponge ball. Weakness in these areas can cause low back and hip tightness, and knee instability. These muscles deal with pronation, absorbing ground forces and helping us to squat, flex forward, stand, take a step, and maintain our posture.

The exercises in this video will be done in supine or prone positions on the floor.  The knee flexors include the hamstring muscles, gastrocnemius, sartorius, and plantaris The hip flexor muscles including the psoas major, tensor fasciae latae, rectus femoris, and iliacus will come into play during this routine.  The ball will be used to stimulate knee flexion as we flex the hip. We will also create some strong bodyweight isometrics for the hip flexors using the sponge ball.

If you are currently dealing with a joint replacement, recovering from surgery, or just trying to improve the stability of these joints, you will find this video both educational and therapeutic.  This routine can be done anywhere, anytime.  It can reduce fatigue after exercise, as a prevention from injury, and to help manage your muscle strength.  This can also be used as a warm-up or as a workout in itself.  Isometrics are the precursor to adding any load and challenge to our body.  

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