Hip Mobility: How to Perform the Front Cross-Body Hip Circle

We are all familiar with a lot of ground-based hip mobility drills, which can be great place to start mobilizing the hips. But, as soon as you can, we recommend progressing your hip mobility to a standing position.

Your brain recognizes the motor control you have gained in your mobility practice in exactly the position you have been practicing in. And, since most of us perform athletic and daily tasks from a standing position we need to integrate our mobility practice into a standing position.  

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 cross body variation. 

Front Cross-Body Hip Circle 

 Here's how you perform the drill:

• Find your "rehab" position by standing on one leg, extend opposite leg forward 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, cross your body with your leg while maintaining a neutral position with your body and hold the "rehab" position
• 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
• 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.