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.