ATG: Speed Truth Part 3 of 5 — Key Takeaways
Train hip flexors with "Case Curls" (lying hamstring curl machine repurposed) using a 5–10 rep bracket, testing every 14 days, with a multi-year progressive overload plan identical to how you'd train chest.
Key takeaways
Use a lying hamstring curl machine backwards to load hip flexors with measurable weight
Use a lying hamstring curl machine backwards to load hip flexors with measurable weight
- Sit on machine, set roller pad same as hamstring curls, slide back to lie down, grip behind you, drive knee up.
- Author hit 50% bodyweight per leg for 6 reps — comparable loading to hamstrings, rarely trained this way.
Train hip flexors every 14 days using a 5–10 rep bracket with long-term load progression
Train hip flexors every 14 days using a 5–10 rep bracket with long-term load progression
- Hit 10 reps = increase weight; fail to reach 5 = decrease. Same logic applied to chest is considered conservative, proven advice.
- If you already sprint, avoid failure in early sessions — hip flexor DOMS from loaded work can be severe.
Progress hanging knee raises to straight-leg raises once you hit 20 reps with knees to elbows
Progress hanging knee raises to straight-leg raises once you hit 20 reps with knees to elbows
- Trains hip flexors and abs simultaneously; even elite sprinters find the straight-leg version challenging.
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In this piece
- Hip Flexor Load and the Case Curl Method
- Programming and Long-Term Training Protocol
- Case Grant: Origin of the Exercise and Safety Warning
- Broader Context: Hanging Knee Raises and Sprint Alternatives
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