Hip Mobility is something many people ask about and struggle with. Finding a good series of exercises to help you navigate and work on developing hip control, not just passively stretching is huge. In this video we take you through a range of different exercises to work on active hip mobility and improve your ability to move.
The routine goes:
12 minutes total, 30sec each (or per side)
90/90 Hip Rotations (1 min)
90/90 Forward Back Bends (1 min)
90/90 External rotation & IR lifts - 30 sec each (2 min)
Frog (30 sec)
Frog 2.0 (30 sec)
Groiner Rotations w/ Foot Lock (1 min)
Groiner to hip hike (1 min)
Tall Split stance adductor mobs (1 min)
Hand Supported Cossack Squat Holds (1 min)
Alternating Cossack Squats (30 sec)
RFE Hip Flexor Hold (1min)
Deep Squat Hold (1min)
Plus 30 seconds to change positions.
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Whether you’re rehabbing an injury with our training support programming, working out with our home exercise programming, or full steam ahead setting squat PRs on Sustainable Strength, we’ve got you covered. Join this incredible community of Citizen Athletes. Experience all life has to offer. Optimize your health and fitness.
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About us - Our mission is to improve the quality of fitness & health information available, providing evidence based education to the public. Our founders are doctors of physical therapy and strength & conditioning coaches who have worked with people from the very sick & frail to professional & olympic athletes.
Disclaimer - This is not medical advice and you should always consult your primary medical provider before starting an exercise program. This information is for entertainment purposes and Citizen Athletics will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
References:
Belly dancing EMG - pubmed.ncbi.nlm.nih.gov/17329...
Back Squat Vs Plank - pubmed.ncbi.nlm.nih.gov/29922...
Unilateral exercises - pubmed.ncbi.nlm.nih.gov/21877...
Static vs dynamic core function - pubmed.ncbi.nlm.nih.gov/21943...
Lower abdominal activation - pubmed.ncbi.nlm.nih.gov/8976314/
Regional activation - pubmed.ncbi.nlm.nih.gov/27302...