This week, we're taking a look back at our July Exercise Series - Hip Stability.
Let's refresh!
Mobility can be defined as the range of motion you have in your joints that allows you to move freely and easily. Adding a mobility flow before your workout, when you wake up in the morning or just before going to bed can be extremely beneficial. But remember, mobility and stability go hand-in-hand, without one the other won't be as good!
'So what is stability?', I hear you asking...
Joint stability can be defined as the ability to control the movement of the joint within its correct range of motion. This stability comes from both the soft tissue (ligaments, tendons) and muscle that are surrounding the joint offering support.
One of the primary muscle groups that are responsible for hip stability are the glutes, particularly the Gluteus Medius, Gluteus Maximus and Piniformis.
The July Exercise Series looked at four different glute exercises that can be used to improve our hip stability. If you missed it - check out our 'Exercise Series' Highlights or our Hip Stability Reel on the Movement Synergy Instagram 💛
Let's dive into the exercises!
GLUTE BRIDGE
You have two options for the Glute Bridge!
Option 1 (LHS Video): Start the exercise without a band, and when you feel confident, add a band around the knees.
Option 2 (RHS Video): Move to B-Stance, with one foot slightly extended. This changes the exercise so that your weight is mainly going through the one leg, shifting towards more single leg work.
Helpful Tips:
Foot position matters with this exercise!
Too far out and it will be more hamstring dominant
Too far in and it will be more quad dominant
Keeping your feet under your knees (so there is a straight line from knee to shoulder at the top of the movement) will target glute activation
Push through your heels.
Don’t over arch your back at the top of the movement. You just want to bring your hips up to make a straight line from your knees to your shoulders.
Think of squeezing a $50 note between your glutes as you raise your hips, then relax as you lower.
ELEVATED CLAMS
Again, there are two options for this exercise.
Option 1 (LHS Video): Lie on your side with your hips stacked and your knees and ankles together. As you lift your top knee, make sure you keep your hips pushed forward. You can do this exercise with or without the band.
Option 2 (RHS Video): When you feel comfortable, you can progress to an Elevated Clam, lifting up onto your elbow.
Helpful Tips:
Keep your hips ‘open’, don’t bring your knees too close to your chest.
Keep your hips ‘stacked’ - make sure you don’t roll your top hip back when lifting your knee up.
You should feel this exercise through the gluteus medius, more on the side of your hip than the back.
GLUTE PUSH BACK
For the Glute Push back, it's important that you keep three points of contact underneath your supporting leg (think big toe, little toe and heel - a tripod!).
Keep your hips squared forward as you push you leg back, squeezing through your glutes.
Be careful not to arch through your lower back - think of maintaining a straight line from your shoulders to your ankle.
To make this exercise a little harder, add a band!
CRAB WALK
For the Crab Walk, it's important that you keep constant tension in the band!
With your toes pointing forward, step to the side leading out with your heel. Keep your hips reaching back in a mini-squat position.
If you are not feeling the movement through your quads and knees, your weight is probably too far forward. Shift your weight back into your heels and glutes.
3-POINT TOUCH
For the 3-Point Touch, start in a quarter squat position with your hips back slightly and your torso facing forwards. Make sure you keep an even weight distribution between your toes and heel on your supporting leg (think of the 3 points of contact in your foot!). With a bend in your supporting knee and your hips squared to the front, move your other leg directly to the side, back to a 45-degree angle, and then directly behind you.
When you feel ready, add a band around your ankles for an extra challenge!
Check out our Instagram Page for more Exercise Series and Tips!
Dana x
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