HOW: Get set-up in a 90/90 position, you can use a yoga block or something else under your front hip to get into the correct position (follow video for tips and details). Once set-up, keep your thighs, knees, and feet flat against the ground, lift your chest up to make your torso long. Holding this position, shift your weight forward until you feel a stretch and hold that position for a moment, return to starting position and repeat.

 

FEEL: You should feel a stretch in the back of your hip and your butt on the front thigh. You may feel a stretch inside your thigh and groin on the back leg.

 

COMPENSATION: See video for tips and details, the most important thing is having a long torso and relatively straight back as best as you can especially when you shift your weight forward. We want to move through our hip and not our low back

HOW: Begin on the ground on your hands and knees. Bring one leg forward while keeping the other leg back with its toes pushing into the ground. The front foot should be flat with your hands on the ground in line with the middle of your foot. From here, lift the back knee up off of the ground as you sink the other hip down. For more of a stretch, try to lift your chest up. Hold that for as long as prescribed. 

 

FEEL: You should feel a stretch in your hip flexor for the straight leg and your hip and glute for the bent leg. 

 

COMPENSATION: Try to not let your knee touch the ground as you sink your hips forward.

HOW: Begin in a seated position with one leg in front of your with your knee bent and your lower leg on the ground. The other leg is bent at the side. From here, rotate towards the side leg and slowly return back to the starting position. Repeat for the prescribed amount of reps. 

 

FEEL: You should feel a stretch in your hips. 

 

COMPENSATION: Make sure your legs are in the proper starting position. Keep your chest up as you lean to the side.

HOW: Anchor a strong band at about waist height if you are kneeling down. Loop the band around one hip at the top of your thigh/groin. Face away from the anchor and create tension in the band. Place both knees on the ground under your hips and each hand underneath your shoulders. In this half quadruped, tuck your hips inward by performing a posterior pelvic tilt (if you had a tail, think of tucking it under your hips). From here, let your bodyweight and the band pull your hips forward. Use your glutes to dynamically push forwards and backwards for the prescribed amount of reps or time.   

 

FEEL: You should feel a stretch in the front of your hip. You should also feel the muscles in the back of your hip working. 

 

COMPENSATION: Keep your back flat, don’t arch your back. Maintain the posterior pelvic tilt.

HOW: Loop a strong band around a kettlebell. From here place one foot on top of an elevated surface and loop the band around your hip with the weight hanging down in the air pulling down on your hip. You can stay stationary and allow gravity to pull the weight down on your hip. Or, you can lunge downward to allow even more of a pull on the hip.

 

FEEL: You should feel a downward stretch on your hip from the band pulling downward. 

 

COMPENSATION: Make sure the band is looped high on your thigh/hip. Make sure the weight is heavy enough to create a stretch in your hip.

HOW: Anchor a strong band at about waist height if you are kneeling down. Loop the band around one hip at the top of your thigh/groin. Face away from the anchor and create tension in the band placing that knee down on a foam pad on the ground. The other knee will be bent up with your foot flat on the ground. In this half kneeling position, tuck your hips inward by performing a posterior pelvic tilt(if you had a tail, think of tucking it under your hips). From here, let your bodyweight and the band pull your hip forward. Use your glutes to dynamically push forwards and backwards for the prescribed amount of reps or time.   

 

FEEL: You should feel a stretch in the front of your hip. You should also feel the muscles in the back of your hip working. 

 

COMPENSATION: Keep your chest upright, don’t slouch forward. Maintain the posterior pelvic tilt.

HOW: Anchor a strong band at about waist height if you are kneeling down. Loop the band around one hip at the top of your thigh/groin. Face the anchor and create tension in the band placing that knee down on a foam pad on the ground.The other knee will be bent up with your foot flat on the ground. In this half kneeling position, tuck your hips inward by performing a posterior pelvic tilt(if you had a tail, think of tucking it under your hips). From here, let your bodyweight and the band pull your hip forward. Use your glutes to dynamically push forwards and backwards for the prescribed amount of reps or time.   

 

FEEL: You should feel a stretch in the front of your hip. You should also feel the muscles in the back of your hip working. 

 

COMPENSATION: Keep your chest upright, don’t slouch forward. Maintain the posterior pelvic tilt.