90/90 Hip Mobility

Exercise Of The Week!

Exercise of the week!

Hey Spine and Sport family!

This week I have an exercise for you working on hip mobility, strength and control.

There are a crazy amount variations with this exercise, ways to progress, simplify, and combine with other exercises. For today I am going to show you 3 different variations of this exercise to show you a little bit of a progression.

Start your leg should be in front of you bent at 90 degrees. Your other leg should be out to the side also bent at 90 degrees. Sit up nice and straight. If you want you can lean forward over your front leg to get a nice stretch (not shown in video). 

Sit up straight. from there I like to hold my hands out in front of me and then try to swivel to the other side. Now your front leg should be on your side. This is a nice starting exercise to help with your hip range of motion. 

From there you perform the same drill, and then in the 90/90 position try to lift of the back leg. Lift off the knee and ankle from the floor, try and get the ankle up a little higher and hold for 1-3 counts then relax and swivel to the other side to perform the exercise on the other leg. 

In the last exercise you are going from the floor to a tall kneeling position. Squeeze through the gluteus, try to come up to your front knee. Make sure to control the movement on the way up and back down! 

Try this out and let us know what you think! If you have any questions let us know, or comment bellow!

Share your attempts and tag us #scspineandsport