When discussing skating speed, much of the attention is placed on the push phase of the stride. Coaches emphasize glute strength, force production, and lateral drive. While those qualities are critical, stride recovery is equally important.

Every time a player pushes into the ice, the leg must recover quickly and efficiently underneath the body before the next stride begins. That action is driven largely by the hip flexors.

A standing hip flexor isolation drill is a simple and effective way to build the strength required for a strong, repeatable stride recovery.

Why Hip Flexor Strength Matters

During skating, the glutes drive the leg outward and backward to create propulsion. Once that push is complete, the hip flexors must pull the leg back under the body to reset for the next stride.

If this recovery phase is slow or inefficient:

• Stride frequency decreases

• Rhythm becomes disrupted

• Fatigue sets in more quickly

• Speed potential is limited

Because skating involves thousands of repeated contractions, weak hip flexors can also become irritated or tight over the course of a season. Building strength proactively helps reduce that risk.

Seated vs Standing Progressions

We often begin our athletes with a seated hip flexor variation. The seated position limits the demand on trunk control and allows the athlete to focus purely on isolated hip flexion.

Once that becomes easy to control, the standing variation increases the challenge. The athlete must now maintain posture, control weight shift, and resist compensatory movement while isolating the hip flexor.

How to Coach the Standing Hip Flexor Isolation

Setup

• Stand tall with ribs stacked over hips

• Maintain a neutral spine

• Stay balanced evenly through the stance leg

Execution

• Pull the working leg straight up

• Pause at the top for 3 to 5 seconds

• Lower under control

• Stay on one side for the full set to build localized fatigue

The pause at the top ensures that the hip flexor is doing the work rather than momentum.

Common Compensation Patterns

A frequent error occurs when athletes lean backward or shift their torso to lift the leg higher. This compensatory movement reduces the demand on the hip flexor and shifts stress elsewhere.

Coaches should watch for:

• Lumbar extension during the lift

• Side-to-side weight shifting

• Using momentum instead of control

The athlete should remain tall and stacked throughout the movement.

Programming Considerations

This drill works well:

• In warm-ups as activation

• During accessory strength blocks

• In pre-season preparation phases

• As part of return-to-play protocols

Sets should emphasize control and quality. Because the hip flexors are already heavily involved in skating volume, moderate volume with strong intent is preferred over excessive repetitions.

Final Thoughts

Strong hip flexors support faster stride recovery, improved skating rhythm, and better durability throughout a long season. While often overlooked compared to the glutes, they play a critical role in maintaining speed and efficiency on the ice.

In addition, improving hip flexor strength can positively influence flexibility and mobility. When a muscle becomes stronger through controlled ranges, it develops greater tolerance to those positions. That improved strength at end ranges allows the muscle to relax more effectively, which can lead to better overall hip mobility.

Building strength here before the season begins helps athletes skate healthier and more consistently from start to finish.

About the Author

Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players. 📲 Follow on Instagram: @martell.elite.fitness