Dynamic Hip Swing Exercises

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Dynamic hip swings can help to improve flexibility in the hips and hamstrings. Learn how to properly do hip swing exercises in this free functional movement workout video.

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Video Transcript

KIRK VICKERS: The next movement that we're going to do is called the dynamic hip swing. We're going to work on flexibility. We want a lot of momentum with this but we also are looking for control. So make sure you stay in control. How we do this motion is we're going to start off--the down foot is going to be straight ahead. You'll need to hold on to something. You can put your hand against the wall, hold on to a pole or a pipe or a piece of equipment. The next thing we want to do is want to bring the leg way back and bring it forward and through, and we're going to swing it as high as we can. We want to stay in this frontal plane of motion, coming straight through a sagittal plane of motion, coming straight through forward and back as high as we can. Keep the foot straight, come through forward and back. We're going to get some stretching through here, through the hip flexor, through that psoas muscle that crosses that hip area. And up in here, some activation, a little bit of activation through the glute and some hamstring stretch. A lot's happening with here. The key here is to pay attention to the down foot so we stay stable. If we start toeing out, we compromise the hips and the pelvis. We're out of position and we're not going to get the activation of the proper muscles and the proper tissue. Forward and backward as many as 10, 15, 20 times.

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