Name: Playbook - Dr. Caleb Burgess - Hip Flexor Mobility - Level 3
Uploaded: 2024-04-19T04:48:15.102Z
Duration: 15 min
Description: Hip Flexor Mobility - Level 3

Gerard

This is LEVEL 3 of a multi-part series to help improve "Hip Flexor" Mobility.

When we talk about hip flexor mobility, what we really mean is the ability of the thigh to move backwards into hip EXTENSION.

Moving your hips into hip EXTENSION (bringing the leg behind you, which stretches the hip flexors) can be helpful for better movement with walking, running, laying flat on the back, and static standing as restricted motion in this direction may place more stress on the hip joint itself and/or the low back via compensation at the pelvis (anterior pelvic tilt).

One huge key that many people miss when performing these exercises is the ability to control/stabilize the pelvis so that movement actually occurs at the hip and not primarily in the pelvis/low back as a compensation.

These exercises will teach you how to stabilize/lock in the pelvis so that you get the most movement possible at the hip.

These are meant to be performed 1x/day but can be performed more often if you would like and have the time.

When you feel like you're ready to progress yourself past this initial level, see the LEVEL 4 exercises (coming soon).

*Take 3 sec to lower and hold 2 sec at the bottom of each rep
*See text on screen for description
*Rest time is between sides

Set up:
- Lay on your back with your hips on the edge of a bench, box, bed, etc
- Hold one knee toward your chest and place a kettlebell around the other foot
* Use a kettlebell as shown or use a bag with straps with objects inside if needed

Movement:
- Slowly lower the foot down toward the ground while keeping your lower back flat on the ground
- Lower as far as you can without increased pain in the front of your hip and without your lower back coming off of the ground
- Hold for the prescribed time at the bottom, and then raise your leg back up to the top again
- Repeat for the prescribed reps

Supine Eccentric Hip Flexion with Kettlebell on Foot

*Take 2 sec to lower back down, and hold 2 sec at the bottom position
*Tap on screen to see full screen and description on screen
*Rest time is between sides

Set up:
- Use Ankle strap with cable machine or if you don't have that, use a resistance band

Movement:
- See text description/walk through on screen

Standing Hip Flexion with Cable Attachment or Band

*Hold 2 sec at the bottom of each rep
*Listen to video for detailed description
*Rest time is BETWEEN SIDES

Tips:
- If too difficult to go all the way down, put pillows or fold up towels or white plates underneath your knee so that you can tap to that instead
- You can also use chairs, a pole, or a countertop to help assist with your hands if it is too difficult that body weight
- You can choose to hold longer or shorter at the bottom depending on your preference
- If you feel a lot of pressure in your low back or glute on the side of your back leg, try leaning forward more

Rear Foot Elevated Split Squat with Pause at Bottom

*Hold 2-3 sec at the top of each rep
*Rest time is between sides

Set up:
- Bring your foot close to your butt, as shown
- Lift your opposite knee up toward your chest as shown

Movement:
- Tighten your butt cheeks hard, then push through your heel to lift your hips upward
- Try to actively think about tucking your tailbone between your legs (posterior pelvic tilt) to get a stronger contraction of the glutes (DO NOT let your lower back arch when performing the exercise)
- Hold for the time prescribed at the top, and then come back down

Tips:
- If you're doing it correctly, you show feel a strong contraction in you butt (glute) and/or hamstrings, and should NOT feel any pain or excessive pressure in the lower back

Supine Bridge - Single Leg - with Pause at the Top

Hip Flexor Mobility - Level 3

Hip Mobility - Start Here!

Very good - loved the feeling of the pelvic tilt!

Nancy

All of these routines I've been doing have been excellent.

A nice beginning in building my hip Mobil. I definitely feel it.

Sharod

Hip Flexor Mobility - Level 1

Looks easy but it’s actually a killer program.

Emily

Really enjoyed the set of exercises really helps me

Jay Karia

Mawgan Wilkins

Hip Flexor Mobility - Level 2

Whole new experience. Already did some hip exercises, but these are easy to follow and seem efficient

Hip Flexor Mobility - Level 3

Community

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