Name: Playbook - BondFit . - Hip strength/mobility
Uploaded: 2023-11-21T20:21:46.354Z
Duration: 10 min
Description: Hip strength/mobility

I don’t have too much range of mobility so it was difficult and I wasn’t sure if some of the pain was good 🤣☠️ so maybe if there was one for less mobile people

Sarah

Hips are very important for everyday movement.

This training is targeting the hips to move them more and build some strength/ROM

- start sitting in straddle on ground
- please kettle bell in front and grab hold
- slightly push against the kettle bell and work on bringing your legs up off the ground
- work through the hips but focus on keeping the knees to the sky and think of using the outter rotators of the hip

Seated Straddle Leg Lifts

- sit on but with knees up and feet slightly out
- turn one leg turning in at a time, rotating it inwards 
- Press that leg back out and up then continue to work alternating the legs
- You should feel this deep in the hip flexor

Seated Hip Rotators

- Start sitting down with legs in straddle
- please arms overhead and sit tall
- lean forward as far as you can maintaining a flat back and focus on keeping the legs turned out.
- don’t make your straddle so big that your legs will turn in
- try to feel it more in the outer rotator of your legs

Seated Straddle Leans

- start sitting down in a straddle
- lift one leg up moving it inward then bring it back up to return to start
Focus on keeping both knees rotated up to the sky before bringing the leg in

(2x 5 each side)

Seated Single Leg Hip Rotations

- start seated with one leg and a butterfly position and the other leg up
- from there slowly move the leg back around to a double pigeon and then bring it all the way back around to start

(10 each side)

Pigeon Hip Rotations

Hip strength/mobility

My shoulders have been soooo tight this helped immediately

Kayla

Shoulder mobility

Nano

Hip Mobility

Ankle Mobility

I’m so stoked I found this I have the worst mobility in my hips and have been looking for a good routine and this was it 🙌

Hip strength/mobility

Community

More workouts from BondFit .