Hip Movement

Movement
08 Nov
Sprinter Pose – Foot Arch & Calf Training This movement is to help with pelvis positioning, hamstring and calf contractions as well as training the arch of the foot. Make sure you keep the leg that’s tucked into the chest in the same position throughout the movement, don’t let it away as you contract the […]
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08 Nov
Calf & Hamstring Isometric – Sprinter Pose This movement is to help create a co contraction at the back of the knee. This is where the calf and hamstring are controlling knee position. With the hamstrings being a bi articular muscle (one that crosses two joints) it has the ability to contract from both ends […]
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07 Nov
Kettlebell Marches This movement is a good one for pelvic stability. By deviating our centre of mass onto one leg we challenge the frontal plane musculature much more. So for those who need some glute medius and lateral hip stabilisers this one is a good one. Perform the reps controlled. Try not to bend the […]
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28 Oct
Floating Heel Split Squat Think of this as more of an exercise that’s designed to get the calf and hamstring contracting together at the knee and get the arch of the foot integrated too. We should be able to reach a degree of deep knee flexion here and we should also be able to help […]
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28 Oct
Side Lying Hip Shifting This is a movement that we can use to teach ourselves how to get the hips moving through their range in a hip shift. This is important to keep ontop of because it is integral to walking. Any exercise you do on one leg requires the ability to hip shift to […]
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21 Oct
Pelvis Positioning & Movement Options Pelvic positioning influences what options we have available to us to use. If a muscle is shortened, it may struggle to lengthen appropriately. If a muscle is stuck in a lengthened position, it may struggle to shorten effectively. Muscles will alter their length based on the position the joint that […]
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20 Oct
  Hip Mobility – The Hip Aeroplane The hip aeroplane is a movement that has a place in a lot of people’s routines. This movement will help create some length and strength in the external hip musculature. It will also help the adductors on the inside get used to pulling the pelvis into new ranges […]
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24 Sep
Improving Hip Rotation – The Heel Elevated Split Squat When performing a split squat there are literally over 20 different ways we can perform it and each method will have a slightly different outcome. Remember it’s HOW we do something rather than WHAT we do that counts. In this particular method we are aiming to […]
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05 Sep
Bodyweight Squat Assessment Using exercises themselves can prove very useful for assessing movement if you know what to look for. Performing joint tests and table tests give us valuable information but so do exercises. I personally like to use both methods. Sometimes what we pick up as ‘okay’ in a test can prove very not […]
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05 Sep
Seated Hip Rotation Assessment This is a quick on the move assessment for hip rotation. We can visually see whether someone is likely to have limitations in hip external rotation musculature after performing this test. Using this information we can then look at other tests or exercises to combine with this to confirm or refute […]
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