HIP CARS (GOOD)
This exercise is going to challenge the hip muscles responsible for flexion, abduction, and extension of the hips. Stand next to a post (or doorway) where you can hold onto it with one hand to eliminate the need for balance in this exercise. Use the following cues:
- While holding on with one arm, lift the opposite knee using the hip flexors and keep those hips level.
- Rotate the hip into abduction and move the leg slowly out and around into extension of the hip before returning the foot to the floor
Be sure to maintain core engagement and keep contact with the post as best as possible to keep the work being done by the hips.
- Slowly reverse the motion back into the starting position and repeat on the other side
Use a small foam roller or other object to create more of a challenge to move the foot over as the leg is directly to your side.
HIP CARS (BAD)
Moving quickly through the motion will make it easier for the body to compensate, such as leaning the hip away from the post and letting the core disengage. This takes the work being done away from the hip and into other compensating muscles.
image sources
- Mobility-exercises: MoveU
