Hip Swings - Forward and Back

Hip Swings - Forward and Back

Difficulty level: Beginner | Muscle Group(s): Core, Glutes, Hamstrings, Hip Flexors, Legs, Quadriceps | Modality: Dynamic Flexibility, Stability

Progression 1

Benefits

  • Core stabilization.
  • Dynamic stretching of glutes, hamstrings, and gastrocnemius.

Preparation

  • Begin by anchoring an arm to a wall or sturdy object for balance.
  • Stand up tall and draw in the navel towards the spine at the same time squeezing the glutes.
  • Retract scapulas to neutral position.

Movement

  • Controllably swing inside leg forward stretching the glutes, hamstrings, and gastrocnemius.
  • Continue by swinging leg backwards with optimal core control dynamically stretching the rectus femoris and illiopsoas.
  • TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE RANGE OF MOTION USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.