Do This Hip Opening Mobility Flow Before You Squat

By: Jack Hanrahan

This short mobility flow combines dynamic stretching and muscle activation to open up the hips - the best part, it takes less than 5 minutes!

Plug this into your leg day warm up and you’ll have an easier time achieving squat depth and getting into the deadlift starting position.

How It’s Done 

Step 1 - Getting into the 90/90 position

Sit on the floor and extend your leg out in front of your body with a 90 degree angle at the knee. Shoulders should be square to the front shin. The back leg should extend out to the side, also with a 90 degree angle at the knee.

Step 2 - Dynamic stretch for the front leg (10 reps)

Lean the shoulders forward and tilt your tailbone up (attempt to arch the low back). This will produce a stretch on the underside of the front leg which primarily targets the gluteus minimum muscle and hip external rotators. Back out of the stretch and repeat for 10 reps.

Step 3 - 90/90 Hip opener (5 Reps)

Press the front knee down so it’s pinned and doesn’t lift during this hip opening activation drill. Go up onto your big toe of the back foot. Open up the knee while swivelling the heel underneath. Plant the heel and continue to open up the knee as far as you can - you should feel a strong contraction in the side of the butt. Return to the start position and repeat for 5 reps.

Step 4 - Transition to bear sit to work hip internal rotation (10 Reps) 

Open up the knees and turn the feet out. Place your hands behind the body and sit up straight. Drive the knee inwards while keeping your butt down. You should feel a weird stretch deep to the hip because it mobilises the hip capsule (deepest layer of tissue to the joint and therefore super important to target). Pull the knee back and repeat on the other side.

Step 5 - Transition to the other side and repeat

 

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