NSCF Certified Personal Trainer Practice Exam

When seeking to increase the dynamic range of motion of the hip flexors during resistance-based exercise, which stance should be selected?

1. Neutral stance

2. Split stance

3. Wide stance

4. Crouched stance

The correct answer is: Split stance

Choosing a split stance when attempting to increase the dynamic range of motion of the hip flexors during resistance-based exercises is effective because this position allows for greater extension on one side while maintaining flexion on the other. In a split stance, one leg is positioned forward and the other backward, creating a more extended position for the hip of the back leg. This positioning not only engages the hip flexors during the concentric phase of the exercise but also elongates them during the eccentric phase, promoting flexibility and range of motion. In contrast to a neutral stance, which keeps the body evenly distributed, or a wide stance, which may limit the range of motion by involving more abductor and adductor muscles, the split stance strategically enhances the load and stretch of the hip flexors. The crouched stance might excessively shorten the hip flexors and diminish their ability to fully engage, which is counterproductive when the goal is to increase dynamic range. Therefore, the split stance uniquely supports the dual purpose of engaging the hip flexors while effectively challenging them through a fuller range of motion.