Supine Dynamic Hurdler (Hip Internal/External Rotation Mobility Exercise)
Help your hip internal rotation as well as hip external rotation with this dynamic exercise!
Hip mobility is crucial not just for our present-day performance, but for our long-term longevity and health. However, we can’t assume passive stretching is going to be sufficient. We must make sure we are adding in proper strength.
Most of us know the classic hurdler’s stretch, from a seated position. We will start from this position and come down onto our backs. Try to keep your foot as close to the ground as possible as you lift your knee and slide your foot across the floor towards your opposite leg. Your knee will have gone from pointing towards your opposite leg (hip internal rotation) to pointing away from your opposite leg (external rotation). Make sure you start off with a few of these – about 3 to 5 reps. Right now, this is just a light mobilization exercise.
When you’re ready (and back at the supine hurdler’s position), see if you can lift up your foot without lifting up the knee for two seconds, before lifting up the knee and moving into hip external rotation. From this position, see if you can lift the foot off the ground and drive the knee towards the ground, before resting the foot and using it as a level to press the knee down just a little more. From here, we come back the way we came: lift up your foot without moving the knee for a few seconds, before returning back to the supine hurdler’s position with the foot off the ground.
There are four points you are holding:
[1] from hip internal rotation, holding the foot off the ground
[2] from hip external rotation, holding the foot off ground while driving the knee down, before bringing the foot down and using it as a level to find a little extra range of motion
[3] from hip external rotation, holding the foot off the ground
[4] from hip external rotation, holding the foot off ground while driving the knee down, before bringing the foot down and using it as a level to find a little extra range of motion
Those small (but difficult!) holds can add a lot to your hip mobility routine!
These videos are for you guys, and knowing what your goals are can help me give you the content you are looking for. I want to know why do you want to improve your hip mobility? Let me know in the comments below!
If you are looking for more ways to help with your hip rotation mobility, I highly recommend the video I made on the 90/90 Side Bend, which is great for hip rotation as well as gluteus minimus and medius strength: • 90/90 Side Bend (↑ hip rotation and g...
If you need more help with your hip mobility, the Hip Flexibility Solution might be just right for you: https://www.precisionmovement.coach/h...
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