Hip Extension Mobility Sequence

Tight hips?

Don’t just stretch. Strengthen!

This sequence is more specifically for improving hip extension, which most people who sit at a desk all day could use!

1️⃣ Block planks: Warm up /Prime the core to stabilize 3-5x 60 sec

2️⃣ L sit holds/ leg lifts: warm up/ More core/ hip flexor strength 3-5×15-30 sec

3️⃣ 90-90 Hip transfer/hold: Internal & external rotation mobility – more rotational ROM the more freedom you’ll have in other directions 3-5×3-5 sec ea leg/ ea direction

4️⃣ Hip Flexion bent knee lift offs: End range strength 3-5×3-5 sec

5️⃣ Bent Knee Hip extension Pails & rails: Improve ROM & end range strength 1 min hold/ 10 sec push /10 sec pull

6️⃣ Internal rotation bodyweight leg extension: Expand range, then control it – Maintain hip extension throughout movement.

7️⃣ Straight leg hip extension end range liftoffs: More end range strength 3-5×3-5 sec

Try this and let me know how it goes! What type of mobility do you need to work on most??

Comment below for the chance to win a free copy of my mobility guide!!