Looser Hips = Bigger Lifts, Here Are The 4 Moves To Help You Unlock Peak Performance
From lower back pain caused by sitting at a desk all day to robotic stiffness and zero squat depth, tight hips are shackling your athletic potential.
You need to be focusing on four elements to maximise your mobility; performance, movement, strength and posture. Choose from these warm-up moves (which use two of the four elements each) to strengthen and lengthen your hip muscles and unlock peak performance.
Expert: Ollie Frost (@olliefrostpt) is a rugby player-turned movement maestro, with a history of unwinding a rigid range of motion.
Performance & Movement
3 sets of 10 per side. Strengthen the connective tissue in the joint to improve end-of-range movement during squats.
Do It: Sitting in a straddle position, shift your body weight on to your working leg (A). Hover it up and over an object before grounding it on the other side. Reverse and repeat on the other leg.
Performance & Strength
Kettlebell External Rotation
3 sets of 12 reps. Strengthen your abductors and hip flexors to ease lower-back pain.
Do It: Sitting against a wall with the soles of your feet together and knees up, rest a kettlebell on the top of each knee. Use the weights to push your knees down for 10sec, before releasing and returning them to the start position. Control the weight.
Movement & Posture
Lying Hip Abduction
3 sets of 5 reps a side. Loosening your hips will instantly straighten your posture.
Do It: Lie on your front, arms extended out by your sides. Keep one leg straight and lift your other leg off the floor. Bring your knee up to reach as close to your elbow as you can. Once you’ve done five on one side, change legs. Deep breath, now.
Posture & Strength
3 sets of 10 per leg. Focusing on one leg at a time will iron out muscle imbalances, which could be limiting your power.
Do It: With a resistance band just above one knee, and the other end wrapped round a post, take a big step away and squat. Now slowly squeeze your groin, driving your knee inwards before releasing it. Keep your other knee pushed out. Go slow and steady here.