The best mobility exercise for unlocking your hips is the bird-dog stand-up. This movement is not only challenging but also incredibly effective. With regular practice, you’ll soon have unlocked those hips and gained so much range of motion that even yoga pants will be a struggle to get on again.
Hi, everyone! My name is Eric Wong.
I want to share a squatting exercise with you that will enhance your hip flexibility so that you can:
- squat down as low as you want
- activate all of your muscles
- burn more calories
- become stronger, faster, and more powerful; and
- increase your overall performance
Here is a little bit of information about me. For the majority of my life, I have trained MMA fighters. My athletes value performance, strength, power, and speed. This exercise will help you improve those elements and more.
This is a jujitsu-specific mobility drill I developed to help my jujitsu competitors. In addition to strengthening the gluteus maximus and lengthening the quads, this drill is an excellent warmup for jujitsu.
Quads Tighten Up.
It is important to keep your quadriceps flexors nice and mobile while strengthening your gluteus medius and minimus. Doing so will keep your leg muscles supple while strengthening your gluteus medius and minimus.
This is the procedure:
- To drive your knee to the ground, you must first cross over on one foot.
- You must bridge one foot with the other hand still on the ground to force your knee to the floor, then raise yourself high.
- After that, the knee is driven alternatively to the ground.
It’s crucial to actively squeeze your glutes to push your hips up when you do this.
The intention here is to increase the stretch in the quadriceps, particularly the Rectus Femoris muscle, which often becomes tight in conjunction with the hip as it functions as a hip flexor. We can maintain a healthy hip joint by loosening that muscle while strengthening our glutes.
This is a superb mobility exercise. Before working out, use it as part of your warmup to activate your glutes, which become tight from sitting on them all day. At the same time, you’ll strengthen or lengthen your quadriceps muscles.
Dynamic Mobility Warmups
Dynamic mobility warmups are excellent for using that exercise. It will work on extending the quads, especially the Rectus Femoris, and paying attention to the method and activating and squeezing your glutes, waking them up. You’ll be able to use them on your squats, jumps, lunges, and everything else.
Unlocking Your Hip Rotators
The hip rotators are a group of muscles that function to rotate the hip joint externally. These rotators are often stiff, resulting in pain and limited range of motion in movements, including squatting and sitting cross-legged. If you are experiencing any of these symptoms in your hip joint, it is important to stretch and mobilize them. To unlock your hip rotators, try this exercise. Begin in a kneeling position on all fours. Keep your hands directly below your shoulders and your knees below your hips. Externally rotate the hips so that your knees move away from each other. Hold this position for five seconds, then return to the starting position.
How? By getting stronger, fitter, and more powerful, you’ll be able to improve your performance.
Thanks for taking part in that workout. You may try it out now; it doesn’t require any equipment. You’ll see how effective it is and desire to include it in your warmup routine.
Thank you, guys, for your time.
Like the Hip Flexibility Solution, you can look for videos and other exercises that improve your flexibility.
I’ll talk to you soon. See you.