Jacob Williams
MOVEMENT FOR MOBILE HIPS | 5 DRILLS TO IMPROVE HIP MOBILITY
FIVE DRILLS TO IMPROVE YOUR HIP MOBILITY
For any and everyone, the ability to fluidly move and control movement through your hips is important. Your hips are meant to go through flexion, extension, abduction, adduction, internal and external rotation. Many times these can all happen at once so being able to have proper access to the right amount of range of motion in each of those movements of the hip is important!
If you do not have the ability to go through and control these ranges you can quickly begin to compensate with your lower back and experience soreness and pain! As well, from an athletic standpoint, these ranges are vital as all movement in sports originates and are driven by the musculature of the hip. Those who cannot fluidly move through these ranges of motion are the ones we see on ESPN getting juked and crossed into oblivion.
So I put together a few of my favorite drills to keep those hips healthy, keep you out of pain, and off of the ground from a mean juke! These cover the whole gammon of every movement and function of the hips, so I promise there will be a few that challenge you.
Simply do 2-3 Sets of 5-10 of each exercise, and repeat 2-3 times a week. Like anything, it is about being consistent with your application and you will slowly see results over time.
COACHING TIPS
90/90 HIP TRANSITIONS
Rotate back leg open first
Lean into your front leg for a deeper stretch
Focus on smooth transitions
SPIDER W/ T-SPINE
Place foot flat outside your hands
Push back hip down towards the ground
Arch your chest up and rotate your eyes to the sky
DEEP SQUAT KNEE DROP
Keep chest square
Focus on rotating from the hip
Try to keep your weight on your heels
KANG SQUAT
Grab the tops of your shoes for balance and leverage
Sink your hips down and push your knees out in the bottom position
Breathe out and push your hips up in the top position
KNEELING HIP CARs
Squeeze the glute on your down leg to keep your hips forward
When rotating the ankle up, focus on keeping your knee as high as possible
Work to keep your chest and eyes forward to maintain a tall posture
