#hipstability

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Another Hip Strengthening progression to work on your dynamic hip stability (Part 2)...
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💥Researched has linked hip weakness to lots of problems down the leg to the knee and foot.
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👌🏽That's why I felt like the hip deserved 2 posts
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💎The main difference in this progression from the last post is position and types of muscle contractions emphasized.
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🤓All three of these exercises require a difficult isometric contraction from one hip (not letting the joint move), and a concentric contraction (shortening the muscle) from the other hip at the same time
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😎Another huge benefit is the stability demands on both the core and shoulder.
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👉🏽This helps transition you from classic isolated corrective exercises, to more integrated exercises that better replicate the actual demands of your movements.
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👍🏼Basically we want to maximal carryover and relevance to the things you want to be doing, whether that running, lifting, etc...
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🔥Try for 2 sets of 8 quality reps. They are tougher than they look!
Have questions? Feel free to ask in the comments!
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Double Tap and TAG a friend who needs to try these hip strengthening exercises!
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#prehab #rehab #pt #lowbackpain #strengthandconditioning #fitnesstraining #performancecoach #shoulderrehab #yogafit #proprioception #stability #mobility #myofascialrelease #dynamicwarmup #hipstrength #shoulderstability #hipstability #gluteworkout #glutesworkout #glute #hipexercises #gluteexercises #coreworkout #corestrength #sciatica

I've spent this summer strengthening my weaknesses and working through my inefficiencies. Just added the single leg glute bridge to my hip stability sequence and I love it!! Although it needs some work... .
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-Use your glutes to lift into a reg glute bridge
-Once stable lift one leg up, focusing on not letting that hip drop!!
-Slowly lower back to the ground, keeping the hips even
-2 sets of 30sec/leg (quality over quantity, though)

#FindYourStrong #GlutesOnGlutes
#HipStability

Single leg deadlift variation improves hip stability and lower back function.

Being able to stabilize the hips allows greater force to be absorbed in the spine and core.

#lowerbackpain #hipstability #singledeadlift #glutesworkout

Nothing fancy today, I decided to do some #PurePilates so you can start to see through some of the layers that get combined into a flow. It is important to acknowledge that finding freedom in movement comes from a strong foundation. Building self-awareness, strength, coordination and ease of movement, these things take time and focused practice. It's not always luscious stretches and glorious hip openers. Sometimes you need to move small and slow with as much focused awareness of your whole body as you can muster up in every moment. This was about 7 minutes sped up into 1 ❤️💁🏼
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TAP FOR SOUND 🎶

I'm Giving my lower body a break from heavy squats and deadlifts this week and focusing on hip stability and corrective exercise techniques.

Although Squats and deadlifts are great for maximal force output, single leg exercises are just as important. Most of us are asymmetrical in terms of strength and flexibility, so performing unilateral movements is encouraged to promote balance and to avoid compensation.

#cablepullthroughs #legday #hipstability #correctiveexercise #personaltrainer

Been pretty quiet for a while, but this one deserved a post. Here's to soldid hip and core stability @kathybausch !!! Got goals like this? Let's make it happen. #hipstability #corestability #balance #athlete #doctorofphysicaltherapy

Hip extension, glutes, trunk stability The BOSU adds just a bit of instability challenge, so if you can do the floor based version perfectly, this is a nice progression. The hips must stay level, you cannot tilt away from the weight bearing side. If you cannot do it without a tilt, then go back to the floor based glute bridge.

46 thn
Kaki kiri lumpuh (8 bln ) pasca operasi tumor di lumbar 4-5
10×terapi
Jari kaki, otot kaki mulai terbentuk. Pinggul ringan tuk berjalan .
Hari ini mampu mnggerakkan kaki kiri, mengangkat kaki kiri.

Ada beberapa latihan dberikan di rumah tuk menguatkan perut & kaki #hipstability
#hipmobility #corestrength #coremobility #paralyzed semoga jumat pertemuan berikutnya dengan latihan aktif juga, membawa kmajuan lebih lagi. Sejauh ini progres yg ddapatkan sesuai harapan.
Di barengi latihan di rumah, pasti progres lebih cepat lagi.

Sekilas info,
Karena banyak yg menanyakan dan peduli, juga mndoakan semoga beliau segera pulih.. terimakasih atas perhatian serta doa2 nya.
🙏🙏🙏🙏🙏🙏 Semangat.. Mudahan 3 bln target kami tercapai 🙏

#terapi #lumpuh #banjarmasin #cideraotot #terapibanjarmasin #spine #spinalinjury #siatic #piriformissyndrome #yogaclubbjm

Hyviä stabilaatiotestejä ja yksinkertaisia harjoitteita ei ole koskaan liikaa ☝🏻
Tämä keskimmäisen pakaralihaksen stabilaatiota testaava liike on helppo toteuttaa missä vain. ▪️ asetu tolpan/seinän viereen seisomaan
▪️ nosta tolpan puoleinen jalka ylös ja paina sitä tolppaa vasten ➡️ tunne maahan jäävässä tukijalassa tarve aktivoida pakaraa ja tukea lantiota!
▪️irrota ylhäällä oleva jalka tuesta ➡️ asento ei saa muuttua! ▪️ jos testattavan henkilön lantion asento muuttuu jalan irrotuksesta, antaa keskimmäisen pakaralihaksen tuki hieman periksi 🤓
Liike toimii myös aktivointiharjoitteena 3x5sec pito+irrotus / jalka esim. osana alkulämmittelyä.
#theperformancekey
#stabilitytip
#hipstability
#gluteactivation

MOST RECENT

✅ Dance Specific Physical Therapy! The main point I'll make today is simple...If your KNEE hurts, make sure your 💥HIP and ANKLE/FOOT💥 are fully assessed and rehabilitated! The lower extremity mechanics and motor control stem from those 2 regions, and your knee happens to be in the middle...connect the dots 😉 Here we are working on light jumping mechanics to assess an increase in R knee pain...sometimes slo mo is required to break it down and fully assess. I see more hip abduction, hip external rotation and posterior tibialis strengthening in store for next week‼️PS The long rotational piece of rock tape really helped decrease her lateral and inferior knee pain with this drill! #rocktape #jetè #kneeprobs #kneepain #hipstability #hipstrength #dorsiflexion #posteriortibialis .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers #dance 💃🏻👯

I have been seeing this version of the hip thrust more and more on the internet so i had it try it ofcourse 😜. The idea behind the foamroller is to create an unstable surface so that the hip muscles have to work harder. The different surface wasn't a bigger challenge for me😏. But the roller created also a bigger range of motion for the hip which made the exercise a little bit harder👌.
#fitness #fitdutchie #fitforfree #fitnl #workout #legday #hipstability #hipthrust #foamroller #exercise #newthings #rangeofmotion #glutes #humpday #unstablesurface #hipmuscles #gymtime #newchallenges

HIP STABILITY SERIES:
The rest of this week and next week stay tuned for our 7 part series on various training tools to target weak glutes, and getting them firing 🔥maximally! 🔹GLUTE MAX: one of the largest and strongest muscles in the body. It is responsible for hip extension primarily, but also assists with hip abduction. It attaches to the IT band, and through it can also assist in rotation of the femur and hip abduction/adduction. 🔹GLUTE MED/MIN: these small glute muscles work together to create hip/pelvis rotational stability and promote hip abduction and external rotation motions.

✨ Dynamic Planking! ✨ Great way to challenge the core! Light resistance band at the ankles or knees with lateral stepping, while maintaining proper plank on a Bosu ball 💥 Key 🔑 Points: 1️⃣ Maintain your proper posterior pelvic tilt {don't let your low back sag to the floor} 2️⃣Try not to let your pelvis twist while you step 3️⃣The Bosu ball just adds added instability challenges, but your could do this without and still get great core and hip benefits! I like to start with a 30 second plain hold, and then 30 seconds with the added movement of the legs. ALWAYS maintain your form the entire time, and if you're unable, decrease the time frame until your can maintain your form! #bosuball #plank #corestrength #corestability #hipstrength #hipstability .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers #dance 💃🏻👯

Two of my favorite partners for at home #workouts. #StickMobility and #monkiibars2 combined with #calisthenics give you a ton of #exercise variety. For busy #parents they make fitting in #fitness a lot more manageable. #corestrength #rows #pushups #abs #lowerbody #upperbody #hipstability #strength

Approaching game week, trying to peak with our heaviest weight. This week we are ending with 85% for 3. Good deep #squats with power from the bottom. .
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Had a few guys struggling with a weak core, so took some notes from @moveu_official & @squat_university latest videos to help out. @dlanghorst11 Is also a master at queuing young people to squat with proper form, or at least progressing in the right direction. .
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Always working mobility/stability. Today's focus was #hipmobility #hipstability and #gluteactivation with kneeling hydrants. .
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#deepsquats #athletes #football #strengthandconditioning #legday

Nothing fancy today, I decided to do some #PurePilates so you can start to see through some of the layers that get combined into a flow. It is important to acknowledge that finding freedom in movement comes from a strong foundation. Building self-awareness, strength, coordination and ease of movement, these things take time and focused practice. It's not always luscious stretches and glorious hip openers. Sometimes you need to move small and slow with as much focused awareness of your whole body as you can muster up in every moment. This was about 7 minutes sped up into 1 ❤️💁🏼
————————
TAP FOR SOUND 🎶

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Try this Hip Strengthening progression to improve your dynamic hip stability (Part 1)...
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🔹In the last post we looked at how lack of hip strength and stability has been linked to several knee issues, including IT Band Syndrome.
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💎One of the most consistent findings of people with IT Band Syndrome was weak hip abductors (Glute Med) and excessive hip adduction (example: knee caving in while running)
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👉🏽So here are some great exercises to target the Glute Med:
1️⃣Side heel taps
2️⃣Forward heel taps
3️⃣Standing hip abduction with band
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💥These all require the hips to stay level while keeping the knee tracking properly over the toes.
🔑For the heel taps make slow, controlled, quality movement your goal rather than reps.
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🔥The standing hip abduction is tough, so try without the band first, and progress when ready.
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😎Give these a try and look out for Part 2 where we try some more difficult hip exercises that involve the core as well!
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Double Tap and TAG a friend who needs to try these hip strengthening exercises!
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#prehab #rehab #pt #lowbackpain #strengthandconditioning #fitnesstraining #performancecoach #kettlebellswings #labraltear #hiprehab #yogafit #proprioception #stability #mobility #myofascialrelease #dynamicwarmup #gluteworkout #glutemed #hipflexors #hipstrength #hipmobility #hiptightness #hipstability #runnersworld #performanceelite #Repost @theptinitiative

I've spent this summer strengthening my weaknesses and working through my inefficiencies. Just added the single leg glute bridge to my hip stability sequence and I love it!! Although it needs some work... .
.
-Use your glutes to lift into a reg glute bridge
-Once stable lift one leg up, focusing on not letting that hip drop!!
-Slowly lower back to the ground, keeping the hips even
-2 sets of 30sec/leg (quality over quantity, though)

#FindYourStrong #GlutesOnGlutes
#HipStability

🌲 pose! Also, called single leg balance or SLB, 3 variations, each demonstrated here.
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Single leg balance is such a fundamental skill, yet it can be very challenging and full of poor movement habits.
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It is a simple way to watch for someone's primary habit of stabilizing.
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In order of most common here are the typical poor habits:
▫️tucking the pelvis under in posterior tilt and excessive 'glute' squeeze. This will cause the weight to shift to the heel and the the knee to 'lock out' as well.
▫️twisting of the pelvis open or closed causing an excessive internal or external rotation of the hip joint.
▫️lateral flexion or side bending of the trunk, righting itself over the middle of the standing leg.
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✨"A tree with strong roots laughs at a storm." - Malay Proverb✨
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📸 credit: @yoganamphoto courtesy of @yogaonesandiego @yoga.missy 🙏🏽 Photo is of Saturday morning yoga under the rotunda at @museumofman every 2nd and 4th Saturday of the month at 8:30am.

bFIT class @fithousedavis working on single leg stability!
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Why is this important? As humans we spend a lot of time on one leg. Walking, running, lunging, climbing stairs, etc. Athletes may help prevent injury risk of the hips, knees, and ankles by ensuring stability on a single leg. As we age our stability on one leg will help to limit falls, the leading cause of accidental death in the elderly. Not an athlete or aging (trick question)? No problem, single leg stability will help you just the same from injury prevention to increased functionality of daily tasks!
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Adding a rotation with a medicine ball in the transverse plane will give the single leg stance a particularly tough challenge, give it a try at home today! Or come check out a bFIT class @fithousedavis and get your daily dose of balance training with your workout!

Initiation of "exercise" 5 weeks post op. after complete REST

Standing leg raises *Front, side, and back
1 set of 5 reps each way with 5 second hold on last rep (1x5 bilateral)

1️⃣ Stand tall with good posture (shoulders down and back, tight core, tuck your booty under, chin up). 2️⃣ Choose a height you can maintain square hips (no hip hike) and tight quads (squeeze your knees) while slowly raising the leg.

3️⃣ Hold the last rep. *** when your leg is out to the side... rotate your leg so the knee faces up not forward. (Helps put hips in proper position and allow more movement at the joint)

#posture #corestability #glutemed #hipstability #stronghips #firmfoundation #pointedfoot #gymnasty #plantarflexion #quadstrength #anklestability #2k17shoulderrecovery #crossfit #cfgymnastics #gymnastics #outdoorfitness #waterfall #mountains #pt #rehab #movement #returntosport #dowhatyoulove #spiritualgifts #sharewhatyoulove #passions #painfreefitness #natural #chacos *earthscrust *raw

❗️Groin Strains❗️Part 3❗️
Here are 3 videos targeting the Left Groin Muscles. 1 by me & the other 2 by some MUST FOLLOWS @pierreseliteperformance & @strengthcoachtherapy
🎥🎥🎥⬆️
They all feature a fixed Left leg with dynamic contributions from the core & other limbs.
💻💻💻⬇️
Also check out the final blog post from my fellow CSUN PT Alumna @ashpena3r
🔗 here 👉 @cbutlersportspt ↙️
chrisbutlersportspt.com
🎵.rl-🎙DC Song @faultrum

Closed chain hip flexion with pelvis on femur internal and external rotation!

Also sometimes called T- Hip mobility.

This is one of my favorite exercises, here are my reason for including it in a program:
📌deep hip stability, hip internal and external rotation. It is IMPERATIVE that you maintain a long side body and do not laterally flex, because that actually turns off the piriformis. The QL and the piriformis in closed chain are both lateral flexors of the spine, but ipsilateral are antagonists.
📌 Lateral line mobility, really a great active stretch for the side of your hip and leg.
📌 If you can maintain a long side body the deep hip activation paired with the closed chain vertical axis in hip flexion, this can be great for improving posterior glide of the femur.
📌 Foot and ankle stability and connection to the fascial tensigrity, teaches how pelvic movement is stimulated by the foot.
📌 Teaches how much torque may occur around the knee joint by not freeing and strengthening pelvis on femur hip rotation.
📌 Pelvis on femur hip rotation is how rotation occurs in life and sport! Golf, baseball, throwing, running, walking, etc.
📌 Hip hinging, though this is a component it is not a reason I prescribe it, there are other exercises and drills that are easier to teach that.

Watch the full video on my video 📺 https://vimeo.com/229227185, click link in the bio 👆🏽.

5 reps on each side done correctly (just modify range of motion to be successful) is the quickest way to open up the hips and feel lifted! Many of my athletes after doing this feel like they just went through a 30-60min stretch session after one set.

‼️Banded lateral walks helps strength the hip abductors, particularly the gluteus medius, which improves hip stability‼️

The hip is a true ball and socket joint, this arrangement gives the hip the large amount of motion needed for daily activities like walking, squatting and stars climbing! The muscles that flex the hip or pull the thigh forward are in front of the hip joint: #iliopsoas and the #rectusfemoris. The iliopsoas muscle is a very deep muscle that begins attached to the lower spine, it travels out of the pelvis to connect on the inside edge of the upper femur. Is the strongest flexor of the hip joint. It plays a significant role in the movement and stabilization of the pelvis. #biomechanics #correctiveexercise #squat #hipjoint #walking #hipstability #exercise #sport #motorcontrol #iliopsoas #iliopsoasrelease #movementasmedicine #hip

Amateur boxer and northwest area schoolboy champion 14 year old @abdulk.1 performing deficit split squats.
This move is a knee-dominant uni-lateral exercise, brilliant in improving hip stability and single-leg strength by developing the quadriceps and glutes.

With the front foot raised on the box you can get lower than you normally would in a standard split squat, this will increase glute activation. The deficit will increase the challenge on hip mobility and frontal plane stability.

I'm a big believer in choosing exercises that give the most bang for your buck. No need to reinvent the wheel.
#amateurboxer #amateurboxing #boxing #pugilist #combatathlete #mma👊 #bjj👊 #hipstability #singlelegstrength #boxingstrengthandconditioning #splitsquat #deficitsplitsquat #unilateral #gluteactivation #legstrength #balance #coordination #corestrength #hipmobility #simpleyeteffective

#Repost @fitchirp (@get_repost)
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Want to put some focus on the stability & strength of your hamstring & glute? Try using a single leg hamstring curl/pull with a Swiss ball. Adding the ball increasing the instability to make the core and hips work to stabilize the movement. Thanks for the demo Burak.⠀
⠀Hamstring ve kalcalarınızın stabilitesi ve gücüne yoğunlaşmak mı istiyorsunuz? Swiss ball ile tek bacak hamstring itme çekme egzersizini deneyin. Topu egzersize eklemek, dengesizliği arttıracaktır ve hateketi dengelemek için karın ( core) bölgesi ve kalça daha çok çalışacaktır.
Burak ın bu demosu için teşekkürler..
Demo by: @burak_karala
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Hamstring koptumu yandımı💣🙆🏻‍♂️⠀
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#FitChirp #health #fitness #fit #wellness #mobility #flexibility #strength #motivation #fitnesscoach #wellnesscoach #healthylifestyle #swissballhamstringcurl #hamstringcurl #hipstability #healthylife #moveyourbody #training #workout #exercise #pilates #yoga #massagetherapy #massage #physicaltherapy #physiotherapy #gym #workoutvideo #exercisevideo

Sometimes you just need to ditch the mat and move through space. Create energy, find joy in discovery, and enjoy the magic of the moment. 💫
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