Hip Mobility: How to Perform the Front Hip Circle

education mobility pain Sep 18, 2018

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 first, basic position we start everybody in. 

Front Hip Circle 

  • 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
  • Start in neutral stance with tall spine, bring leg straight ahead and go into your "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.

GETTING STARTED WITH BRAIN-BASED TRAINING:

Practice FIVE Neuro-Performance Drills

Learn why respiration, vision, vestibular, and complex movement integrations are essential tools for every coach!

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GETTING STARTED WITH BRAIN-BASED TRAINING:

Practice FIVE Neuro-Performance Drills

Learn why respiration, vision, vestibular, and complex movement integrations are essential tools for every coach!