Hip Mobility Strength Exercises

Robb Rogers, M.Ed., CSCS
 

The two main hip mobility drills I personally like to implement are the three way lunge and the three way step – up. These drills are multi – planer and can be utilized with a variety of implements in the hands which can dramatically alter the stressors to the total system.  If they are prescribed at bodyweight then the main results are range of motion and possibly strength, depending upon the strength level of the athlete.  When a weight vest is added to the system, then the total resistance is greater since the added load is near to the center of gravity.  When weight in the form of dumbbells or a mediball is added in an extended position out in front of the chest, then the core and anterior shoulder musculature receive added stimulation.  If a single dumbbell is added to the exercise in an overhead extended position in the arm opposite of the leg that is doing the work then the stress is similar to the stressors the body must accommodate in most single arm movements in work, play and sport, sans the rotational aspect.

Three way step – up

The three way step – up is a single leg step – up executed forward, lateral and in a cross – over fashion.  The key coaching points are to first get a step that is high enough that when the foot is up on the bench and the other foot is on the floor (both flat footed), the femur is parallel to the ground.  The athlete should shift the hips forward so that the knee up on the box is even with or slightly in front of the toe with most of the bodyweight shifted onto the up leg.  The foot on the ground is flat footed and the toes of both feet  are pointed straight ahead.  This stance will greatly reduce the amount of push – off from the down leg and enhance the load on the up leg, which is the whole idea of a step – up.  The posture is outstanding with the chest up, shoulder blades pinched down and back and the head up.  The forward step – up can be prescribed as an alternate step – up or as a single series of step – ups on the one leg followed by the other leg.   The lateral step – up is set – up by stepping to the side of the box and placing the inside (closest to the box) leg up on the box far enough over so that the down leg will have room to be placed on the box. The down leg is parallel to the up leg with the toes pointed straight ahead, but the toes are even with the heel of the up leg.  Again, the knee of the up leg is even with or slightly ahead of the toes with the weight shifted forward onto the up leg.  The lateral step – up is executed by actually shifting the center of gravity laterally as the step – up is done.  The crossover step – up is set up by standing to the side of the box and crossing the outside (farthest from the box) foot over  and in front of the down leg and up onto the box.  The down foot is pointed straight ahead and is placed in a heel to toe relationship to the up foot.  The weight is shifted forward onto the up leg and the center of mass is shifted up and laterally onto the box as the down leg is placed up on the box.  In each of these step – ups it is important that the athlete be reminded to “stick out their butt”, “load the glutes”, “control the movement” and “don’t jump up” or “fall down”. 

Three Way Lunge

The three way lunge is a “low” hip mobility exercise to develop strength and mobility.  It can be done in several variations.  These variations include unweighted with tempo, with a weight vest, with dumbbells and with only one dumbbell in the hand opposite of the lunging leg.  When using dumbbells you can hold them at waist level, shoulder level (to increase core demand), overhead (core, again) and use them to reach out and touch the ground as well as to also press overhead at the completion of the movement.

The forward lunge is done to a low position with the knee over the toe with a slight forward inclination of the shin angle.  The torso is erect, the feet are about two fists apart and the back knee is off of the ground.  The athlete will push back to a standing position.  The lateral lunge will stress the opposite leg adductors and is usually done improperly.  The lunging foot will be either in line or slightly forward as it is planted laterally.  The weight should be maintained in the “full foot” with the big toe, little toe and heel creating a tripod to support the bodyweight.  The ankle, knee, hip, clavicle, ear and eye should line up.  Usually the athlete will need to be coached up to kick the heel out, get the toe in, sit back on the glutes and maintain an erect posture.  The reverse lunge is back at a 45 degree angle with the “home” foot remaining at home.  The lunging foot will need to be at the same shin angle upon the deep lunge position.  The torso will need to be rotated and the lunge or lean should come from the hips sinking forward and down to the lunge foot.  Common problems include rotation of the home foot, the home leg collapsing at the knee and putting stress on the MCL, all the lean of the lunge occurring by bending at the waist and not rotating the upper body to completely face the lunging foot. 

Sets and reps that I have found to be helpful are one to three sets of one to three reps.  Remember, three sets of three reps in three planes are twenty – seven total reps of either step – ups or lunges.  This can be a great deal of stress for the untrained or novice athlete.  Caution is advised in the step – up at knee joint, especially if the athlete is not sitting back to load the glutes.  Caution is advised in the lunge in the reverse lunge in the groin of the home foot leg and in the knee in the reverse lunge as well as in the lateral lunge.  If the athlete will depend on the leg that is doing the work, the “home” leg will not be at risk at the knee joint.  The groin is at risk if the athlete is not very flexible or is weak. 

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