The Most Underrated Hip Mobility Exercise (Not Stretching)
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- Опубліковано 12 вер 2024
- If you’re frustrated not seeing your mobility and flexibility improve, it’s time to not just focus on your prehab and warm up but also how you’re truly using the moves in your workouts.
Because so often we do all of this work to try to have our joints be able to move in every direction as our muscles can stretch further…
Only to then go strengthen through a limited range of motion in our workouts.
We do half squats.
We don’t lunge all the way down.
And all this does is cause us to tighten back up because we are only strengthening muscles and building stability through a very limited range of motion.
We are training muscles to be shortened. Not to mention a huge part of what allows for greater joint mobility is a joint feeling STABLE through the range of motion.
And stability is muscles being able to power and control the full range of motion.
So if we are lifting in a way that isn’t working a joint through the range of motion we’re building, like our hips, we’re just going to end up frustrated feeling like we’re wasting time on prehab to just have our hips be constantly tight. Frustrated with prehab
And increasing the range of motion you do your lifts through isn’t just going to pay off for mobility purposes….
There is amazing research showing that by putting a muscle under greater stretch with loads, we may see better muscle and strength gains faster.
That’s why one of the most important components of mobility you need to stop ignoring is your range of motion in your lifting sessions!
And this is why I want to share one of my favorite lunge variations for functional strong hips.
I have been doing THIS, for two days now. Swapping this for my front lunges. This Deficit Split Squat gives me more control and I can go DEEPER! Many thanks to you, Cori ☺❤
Aw yay! Glad to hear it is helping!
Once again, great video, very informative about a neglected area of training (hip mobility). Thank you! And that lighting in the thumbnail: makes your abs pop out of the screen almost, amazing work.
Thanks! And so glad it helps! This truly can apply to any area as well!
Excellent! I need to remember to go full range of motion for myself. Too much teaching seniors modified versions and not doing enough of what I personally can.
Coaching can be hard as you also want to demo what is available as a range of motion for them. But definitely in your own sessions working through your full ROM to engage those muscles and create stability and strength is key!
A mistake which is often made, especially in Yoga, is thinking that a full range of movement is optimal in every case. This simply isn't true. When training an athlete mobility only needs to be extended across the functional range of a particular sport and no further because of how much mobility affects stability. The same is true for non athletes. There are many mobility exercises which provide both smooth ROM and strength that are dynamic and do not requiring stretching. My observation is that muscle health is a more important indicator than ROM for either sports efficiency or aging. By far the best muscle health I have found has not come from Yoga but from the bodybuilding community, which even surprised me. But this statement is based on 25yrs of working with chronic muscular trauma and is more personal than scientific in the true sense of the word.
Bulgarian split squats have helped my lower back QL pain the most. Been struggling with low back pain and tight hips for years after ACL surgery on right knee. Looking forward to trying the deficit split squats asap! Great info, thank you!
They truly are an amazing, and deceptively hard move. And the unilateral focus especially can be key when we've had previous injuries!
Thanks for sharing. I am going to try these and see how it goes.
Similar story here. Had knee surgery almost 2 yrs ago. Still not where I want to be. I will add Bulgarian Split squats.
I always learn soooo much from you. Thank you for all your informative videos.
So glad they help!
Great video! Thank you for that breakdown. It’s very useful!
Coriiiii. This is exactly what I need. Love you and thank you. My lunges are not stable or as full range as I like on my left side and I can’t quite pinpoint how to correct. Strengthening through full range of motion!!! I will try this TODAY 😊❤
So glad the tips help! And you may find those tips at the end even using a block helpful to build up!
This is something I needed to hear too. I am excited to see how things change in the next few weeks.
Basic ballet, like plies, might be your answer because it addresses the position of your pelvis and the joystick 3-dimensionality of your trochantor and hip socket, not to mention your groin muscles. Doing arabesques on a straight leg will reenforce the idea of balancing on a column and also equilibrate your hip (sockets).
Best Fitness Content Out there!
Thank you! So glad the videos help!
Extremely helpful and informative, thank you!
So glad it helps!
Thanks so much for the movement Cori! I really struggle with hip mobility from sitting at a desk. Trying to increase my mobility and strengthen my quads!
This is definitely an amazing one for you to included!
These should help. Sitting is something you definitely need to target exercises to heal from.
I just woke up and this is exactly what I needed! Thank you so much Cori! 👍🏾❤️
Aw yay! Perfect timing!
a great way to alternate
R and L in assymetric exercises
(other than seperating them for
alternating sets is to go
2R+4L+4R+4L+4R+2L
so the energy use is a lot more
even -- you dont have to
worry abt which side
"has to go last"
This is great. Thank you for the variations. Now i can figure out what is best for my fitness level.
So glad it helps!
This is another great video--and your acting, as always, is just as inspiring!
hehe thank you on both counts! Glad the videos help!
Cory's no-nonsense acting lol
🤣
LOVE the Babyyyy Doggie… Perfect timing with this Vid…!!! Thank You…🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼
Sushi says thanks! And glad the video helps!
Right on time. Thank you xxxx
Glad it helps!
I notice this in my lower abs on the side the leg is backward on. I'm guessing (or maybe doing it wrong) but is this integrating core with hips to make that motion more seemless? I like this because it is deceptively challenging.
So it may actually be your psoas over your abs that you're feeling as this will stretch that as well. You do definitely feel your core though working to stabilize and brace for the movement as the increased range of motion does create more instability too!
After 45 years of running, I definitely have tight hips. Looking forward to giving this a try.
Love using this move with my runners for mobility and strength purposes! And the unilateral focus!
Who's better'n ME?? Number 1 comment. Ya..that's what I'm talk'n bout!!!
🤣
👊🏻SO GOOD as always!
Thank you!
The hips don't lie😁
😂
being a senior my hips get so sore I can hardly walk. Being a senior my memory is not as good as it once was. Thanks for reminding me to get off my butt and get these exercises back into my routine!
Always meeting ourselves where we are at to move forward is key! Hope you're doing that mobility work too daily!
Super helpful!
So glad it helps!
I so appreciate your videos on increasing mobility and activation. Do you offer coaching?
I'm so glad they help. And yes I do. Here's more on my coaching if you are interested - redefiningstrength.com/private-coaching?sl=yc
👋🏼 hello
Thanks for always sharing such an amazing tips to keep trying and never give up! Very helpful video 👍🐶 💓
I'm so glad the videos help!
Thank you for this video and the explanation that goes with it.
Glad it helps!
This taught me a lot 👏🏿👏🏿👏🏿
So glad it helped!
This is SO on the money. I wasted so many years putting weights on poor structure and range of motion. Started motocross again and realized how poor my flexibility and mobility was. All those years of running and lifting tightened everything up. I'm finally able to touch my toes and move. My hips work properly, glutes fire right and my posterior chain works!!! These types of exercises through a full range of motion and Foundation Training have me feeling 10 years younger! I can ride a moto and not even feel tired and I'm OLD!!! I'm starting to add in some really light weights through the same range of motion and playing around with some super basic plyos.
Love that you're starting to progress those moves and seeing every variation of an exercise as being EARNED!
I am with you! Still racing dirt bikes. Just turned 58. Really have to focus on flexiblity, hips/ and low back strength.
This is exactly what I need!! Thx😊
So glad it helps!
wow!How usefull video!THANK YOU!
So glad it helps!
Would love to see a program in Dynamic Strength that focuses on increasing range of motion and mobility for the full body, any plans?
Honestly every one I create addresses this. As you can't just do a progression of it and stop. We must keep strengthening through the range of motion we build. The August progressions even have this move in them in the Lift + Sweat. But I also have the prehab process and full range of motion moves. If you do have yearly membership too, you can ask in the forum for the past bonus 10 minute mobility burners I've created as well.
Thank you very much Cori
Glad it helps!
Squats are my favorite thing to do, but I had severe sciatica in March. In addition to excruciating pain worse than childbirth, I fell constantly because of extreme instability and weakness in my left leg. I'm in my 6th month and recovering, but my left leg is still numb and unstable. I've always had great balance and posture. I've also known how to deal with lower back pain. I can't find anything online that concerns rehab when sciatica symptoms have lessened
Do you have any advice? I can do core work, but must leave left leg out of it as any use of it inflames that terrible nerve.
Thanks!
🙏🙏😂
So part of how you address sciatic pain is determined by where the compression is occurring. And then what lead to overload in the first place. Often core stability work, unilateral focused moves and glute activation are key. And depending on where the compression is, making sure your piriformis or lower back isn't becoming overworked. Here are some very general tips. But definitely focus on that unilateral strengthening with the imbalance and hope you're going to physio! redefiningstrength.com/the-piriformis-muscle-a-real-pain-in-the-butt?sl=yc
Hello and thanks, how to start these exercises & develop legs strength, for someone who has to push on floor with both hands to get back up once bent down to the floor ?
I'd definitely recommend watching the modifications I show at the end of the video using the block and hand assist. You may even want to start with squats to a bench or chair. Things to assist and limit the range of motion building back can be key!
I've found as I get older that working on Mobility and greater ROM helps my overall strength. I like the deficit SS. My left is more limited than my right due to a knee replacement in late 2020. Your hamstring development is amazing (hope that wasn't too weird ) any good advice there? My right ham gives me problems
YES! It is so key...although I'd argue at EVERY age so we can get ahead ;-) Try also rolling that rectus femoris prior...it may surprise you how much that helps the ROM. And thanks! I find that to see that build, isolation moves done strategically, like in compound burner sets, 6-12-25 can truly help that development for more stubborn areas!
Thank you so much. ❤️
Glad it helps!
I do yoga a number of times a week for flexibility and overall health
Im going to do these right now.
Awesome! Hope they help!
@@redefiningstrengthOC started with just a few last night, more to follow, thanks for the inspiration
I struggle with many movements because of an anterior pelvic tilt. I find it difficult to do the move while tucking my pelvis in. I feel like this causes more lower back pain.
So you woudn't necessarily want to perform posterior pelvic tilt here...but if you do have excessive anterior pelvic tilt, glute activation and hip flexor stretching and rolling may be key.
Zercher squats allow you to go deeper than back squats if we're talking actual lifting.
Glad you've found that Zercher allow for a fuller range of motion for you!
@@redefiningstrengthOC I should also mention the "Zercher Pro" pad makes them tolerable... comfortable, actually. Made from a special foam and triangular instead of round really works.
Unfortunately I can't do lunges as I have arthritis in my big toe joint
Foam rolling of your foot and foot and ankle mobility work are key to even help you manage that pain and get you back to some lunging. Also using the suspension trainer for your back foot or an anterior reach lunge can allow you some of the benefits of lunging without requiring as much mobility of your feet.
The quality of information you disseminate in your videos is of sterling quality.
Thank you! I'm so glad they help!
It's always super stuff. I so enjoy these videos.
🏆
Counter intuitive- if I could do a lunge, squat to a ‘full range of motion’ I would not have a mobility issue. When I do squats, no matter the weight, I can only go so deep. With lunges, weight or no weight, I can’t drop my knee. When I say can’t, it means body parts feel like they are being torn. I am not young, but this is a problem I have always had. I am convinced that just as some people built strength easily- me. Some people are more inclined to be ‘bendy’.
Yes some people are naturally more mobile, but range of motion is built. It is why I go over even learning to first control the range of motion you can do then slowly increase it. Maybe you kneel to that block, and as you can do 10 reps, make the block an inch lower. And this is all paired with the proper prehab. It is just sometimes that missing step. But it sounds like you also need those 3 key mobility components so wanted to share those as well - redefiningstrength.com/the-perfect-mobility-routine-full-body-fix?sl=yc
I use a resistance band to under my thigh( held by a pull up bar) that assists me as I try to get up up. As I get stronger, I loosen it up.
@@redefiningstrengthOCCan you get the same benefits with a massage gun as with foam rolling? I get so much pain with foam rolling and so I avoid it all together. Will the gun help me bridge the gap until I can get used to rolling? Thanks. 😀
@@vanessamartinez4917 I'd ditch the gun and the roller. They are both ancillary tools that don't give us any long-term benefits.
Training strength at full range of motion is far and away the best thing we can do for ourselves I reckon!
Hmmm. It’s making me wonder whether knees over toes guy actually knows what he’s talking about!…
The hips store trauma get it out.
Where do you get all your fun leggings
These are bombshell sportswear but many are constantly varied gear.