Just like fitness and strength, mobility is crucial in improving your performance in the gym!
The everyday person spends most of their day sitting, causing their hip flexors to become tight. Hip mobility is such an important aspect of movement whether it be walking, jogging, running or big compound lifts in the gym such as; squats, dead lifts and lunges.
Here we will show you three simple hip mobility exercise which will help increase your range of motion (ROM) allowing you to, lift with better form, technique and gain that perfect squat, dead lift and lunge.
First Mobility exercise – Lunging Hip flexor stretch
In this exercise position yourself in a lunge position with your back knee on the ground making sure the front ankle is on a 45° angle whilst keeping your torso in an upright position. Next, push your hips forward till you feel a stretch in the hip flexor of the back leg, if this is too easy twist your torso over the front leg, hold that position for 30 seconds and change to the other side, repeat 3 times . This stretch is great for stretching out those tight hip flexors and will really help you with squatting and lunging.
Second Mobility exercise – Lateral resistance band hip mobilisation
In the second mobility exercise you need to start by wrapping a resistance band around a pole and stepping in with the leg that is that is closest to the pole. We need to create tension on the band by taking a few steps out from the pole. Next, lunge forward with the leg inside the band while being side on to the pole. It is crucial to for the front leg to stay side on with the pole and make sure your foot is secured to the ground. Allow the band to pull your leg in order to open up your hips. Hold this position for 30 seconds whilst maintaining an upright torso position, switch sides and repeat 3 times.
Third Mobility exercise – Frog pose
In the third and last exercise position yourself on all fours whilst maintaining a neutral spine and engaging your core. Turn your toes out and start to push your knees out as wide as you can go. Once your knees are as wide as you can go try to drive your hips down and back till you feel a stretch in the inside of your hip. Hold this position for 30 seconds and repeat 3 times. This stretch is really good for opening up the hips to allow you to get a better ROM in your squat. Doing this before and after squatting will have you squatting ass to grass in no time.
Remember to do these mobility exercises prior to lower body sessions. Add in some bodyweight squats and lunges before and after these mobility exercises to feel the difference in your range of motion. Making these small improvements can go a long way.
Aristotle ‘Hipster’ Hua & Adam ‘Frog Pose’ Fisher
Do you sit at a desk all day? Do you have lower back issues that might be caused by your hip flexors being nice and tight? Then why not arrange for a free two week trial at your closest RBT, where we can show you how to focus on these!