Rotated Hip

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Rotated hip

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64K views · 729 reactions | Hip internal rotation is VERY important for hip health and glute function. - It’s also one of the most common hip mobility issues. - Performing this mobility drill may help…

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💫 Want to improve your squat depth (part 2) 💫 Improving hip flexion was a gamechanger for improving my squats depth and improving overall hip strength & mobility. Ideally, we should be able to FLEX our hip to a 120-degree angle when lying on the floor (i.e. 60-degree angle between our femur and upper body). To improve HIP FLEXION, we need to: ✅️ strengthen our hip flexors (iliopsoas, rectus femoris) ✅️ lengthen our glutes, hip external rotators, piriformis, posterior hip joint capsule ✅️ i...

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When my hips were stiff, I wish someone would have told me... Where I was supposed to feel "standing hip CARs" "Standing hip CARs" (CARs = controller articular rotations) is a hip mobility exercise that helps to ✅️ maintain our range of motion ✅️ strengthen the muscles around our hip joint ✅️ keep our hip joint healthy To gain all the benefits of this incredible exercise: 🔹️hug onto a tree, power rack, or doorframe (this will help us focus more on the exercise, rather than trying to keep o...

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💫 5 exercise hip mobility routine 💫 Want hips that are free from stiffness? It is entirely possible, my friends. Even if we've lost our range of motion, it's not lost forever; we CAN regain our range of motion. Try this 5 exercise hip mobility routine to start unlocking your hips: 2 sets of: 1️⃣ Elevated pigeon stretch (x 5 reps/side) 2️⃣ Abducted hip internal rotations (x 5 reps/side) 3 sets of: 3️⃣ Horse Stance Squats (x 5 reps) 4️⃣ Side plank QL stretch (x 5 reps/side) 2 sets of: 5️...

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Hips feel stiff? But you don't know where to start? Think...circles. Our hips are ball and socket joints and if we don't move them as such, they'll remain feeling stiff. Try these 4 beginner friendly hip mobility exercises: 1️⃣ Sidelying hip CARs x 5/leg CARs = "controlled articular rotations" (moving the hip joint through its largest range of motion, avoiding any areas of pinching or pain Make sure your hips remain stacked and the only thing moving is the femur (upper leg bone) within the hip joint. 2️⃣ Partial hip CARs for hip external rotation in 90/90 position x 10/leg Start in the 90/90 position and only move the think about creating a partial circle with your femur within the hip joint 3️⃣ Hip internal rotation lift offs in 1/2 frog position x 10/leg Start in a 1/2 fro

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Give your body some love with these 5 hip-flexor-friendly moves! 🧘‍♀️✨ Whether you're sitting all day or crushing workouts, these stretches will help unlock tension and improve mobility. ⭐️ Bear Sit Kickouts ⭐️ Hand Plank with Hip Flexion Extension ⭐️ Prone Hip CARs ⭐️ Quadruped Hip Extension to Abduction ⭐️ Sartorius Stretch Say goodbye to stiffness and hello to freedom of movement! 🙌💪 Tag someone who needs to see this ❤️ CH€CK 0UT B!O L!NK 🔗 for: 📖 Full-Body Mobility Program💥

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When you're in the 90/90 stretch for hip external rotation, do you feel everything else (i.e. inner thighs, pinching in the front of the hip) EXCEPT deep in the back of the hip?

if so, this is a great set-up for you to start working on hip external rotation.

Part 1: Figure 4 stretch for hip external (ER) rotation at wall (2 minutes/side)

🔹ensure that your knee is stacked over the hip and your hips are square (you shouldn't feel twisted in the lower back/pelvis)

🔹point your tailbone towards the floor to "bow" the stretch (you'll feel the stretch deep in your hip soooo mich better)

Part 2: strengthen the hip external rotator muscles (10 reps/side)

🔹 start in a 90/90 position then support your upper body on your elbow

🔹keep your knee on the floor and rotate your ankle towards th

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Your next hip mobility assignment...

Increasing hip internal rotation is something many people can use help with. - This is my favorite and most powerful way to restore hip internal rotation. - The resistance band I’m using here is from serious steel on amazon. - Typically I’ll do about 20 reps or so on each hip prior to training legs. - Sometimes I’ll do extra reps on my left hip because that side is missing more internal rotation for me vs the right side. - Hope it helps 💪 - - #functional #functionalmovement #functionalmovementscreen #functionalmobility #functionalmovements #hipinternalrotation #hipmobilitywork #hipmobilityexercises #hipflexors #glutes #correctiveexercise #stretching #stretch #mobilitychallenge #lowbackmobility #lumbarspine #biomechanics #jointhealth #squats #barbellbacksquats #mobilitywod

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