Why should you load your hip flexors? We talk to Ian from seventy9 Sports Therapy to find out more!

Everyone understands that loading the glutes is important for hip & back health, as well as sports performance.

But do you load your hip flexors? Muscles in the body work as pairs (agonists & antagonists), with one accelerating a movement whilst the opposing muscle acts as a brake. Glutes are hip extensors, therefore the opposing muscle to the hip flexors (during hip flexion/extension).

Hip flexors get a bit of a bum deal – the thinking being that they’re a structure that is always tight & creating pain. However, improving their ability to produce force often improves this tight feeling as they handle daily activities without reaction. Additionally there are performance benefits to hip flexor strengthening for all athletes. These include a snappier first step, improved recovery mechanics in all runners which positively impacts run economy, & improved out of the saddle pedalling (including sprinting) for cyclists.

This bridge position with miniband hip flexor march is a great way of getting hip flexor load whilst bracing the trunk & recruiting the posterior chain on the opposite side, mimicking the muscle recruitment patterns seen during running.’

‘seventy9 Sports Therapy is a private sports injury clinic in Farnham, Surrey, specialising in the treatment and rehabilitation of musculoskeletal injuries across the entire activity spectrum.  We pride ourselves on the delivery of a high-performance service, regardless of your physical or sporting abilities.  Our skilled and experienced therapists use best evidence-based practice to restore full fitness and function across the spectrum of sport, exercise and occupationally related injuries, treating you as an individual and building bespoke exercise programmes to fit your lifestyle and schedule.  Our therapists are all members of The Society of Sports Therapists.’
Winter Fartleck Training

Winter Fartleck Training

Fartlek is Swedish for “speed play,” and that is what this training session is all about! Fartlek is unstructured and alternates moderate-to-hard efforts over a period of time.

During the winter months it’s good to mix up your training on the bike to keep you energised and excited about layering up and pedalling on.

I hope you enjoy my video!


Hannah gave two one to one half day sessions with my son Max (16yrs ). He said “It was really good fun, hard work with a great work/reward ratio. Hannah is a very engaging coach, who made good trail choices in a great location. (QECP). It was a good balance between up and downhill. I learnt new techniques and had good feedback using video on my riding style. Hannah is highly recommended for intermediate riders like me.”

Shana Howard

My 11-year-old son Oscar and his friend had a fantastic day of mountain bike coaching with Hannah and came back with enormous smiles on their faces, excited by everything they had learnt.  For me it was hugely reassuring to know that their dare devil tendencies were being usefully and safely channelled!  The skills he came away with are incredibly valuable and will help to keep him safe while having fun on his mountain bike.