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Hip Mobility: How to Perform a Back Hip Circle

education mobility Oct 08, 2018

Up to this point we have covered Front Hip CirclesCross-Body Hip Circles and Side Hip Circles. Because your hips are a ball and socket joint, there are so many different positions you can practice your hip mobility in. Today's blog is going to introduce you to the back hip circle. 

The back hip circle can be the most difficult position for most people because everyone wants to bend forward rather than driving their leg back. 

See if you can do this variation without losing the tall lengthened spine position, without arching in your low back, and without bending at the opposite hip!

Back Hip Circle 

 Here's how you perform the drill:

  • Find your "rehab" position by standing on one leg, draw the other leg straight back and turn your leg in and out to find whether internal or external rotation is more limited. Practice this drill in your most limited position
  • Once you find your most limited position, hold your leg in that position while maintaining a neutral position with your body
  • It helps to stand on a platform about 6 inches off the ground so that you have clearance to draw hip circles behind you
  • Keep foot relaxed and knee locked out and make sure your pelvis does not hike up
  • Draw circles both clockwise and counter clockwise

Common mistakes:

  • Flexion forward
  • Pelvic instability
  • Driving the movement from the pelvis rather than the hip
  • Building up too much tension all over
  • Breath holding

Let's get your hips moving from a standing position. Let us know how it goes!

(Education Credit: this drill is part of a series of mobility drills taught by Z-Health Performance Solutions - a leading educational company in neuro-centric training for pain and performance) 

 

About the Author: 

Taylor Kruse, recently featured in Men's Health, is dedicated to empowering you with the truth and tools for improved health and performance.

His inspiration stems from more than 10 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.

In 2013, he co-founded KRUSE ELITE with girlfriend, Alisha Hale. Both are dedicated to inspiring people, coaches, and trainers into their best health and performance.

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Learn the Top 4 Performance Drills We Teach All of our Athletes

We have a 4 Pillars of Performance model which includes drills from these 4 categories: Breathing, Vision, Vestibular (Balance), and Quality Movement. In this lesson, you will learn one drill from each of these 4 categories. Drop your name and email to grab these drill before they expire at the end of the month!