Own Your Hip Rotation
The “What”
You need to own your hip rotation and you need to own it actively and under load.
You should be able to actively control any joint in your body and be able to move it independently or together with other joints.
The “Why”
A lot of people have hip rotation that is stuck to their lumbar spine flexion and extension. They think they are rotating just their hip, but they are rounding their back or extending the back at the same time.
If we want to be able to own our hip rotation, we need to be able to distinguish and control movement of just the hip independent of other structures and then progress ourselves to be able to do it under load.
The “How”
There are three positions you can do this drill in and they are in order of least demanding to most demanding. As a general rule, stick with a level you are able to do well, but that is challenging and never force yourself into a pinch.
Position 1: foot on a box
Position 2: on the ground in a frog position with one leg straight
Position 3: at the bottom of a lateral lunge
Work the position that you need to be in for 10-15 reps each leg several times a day until you can progress to doing it in the lateral lunge.
The hip is a ball and socket joint and you should own ever angle that thing can go in! When someone has low back pain and they can’t move their hip independently of the low back, that is a huge priority in helping that athlete.
– Ryan
Need help with your lower back and hip mobility?
Follow our program, which will show you exactly what to do and how
Need help with your lower back and hip mobility?
Follow our program, which will show you exactly what to do and how
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Comments
I have been finding with this that people have more trouble controlling rotation of the pelvis when trying to isolate the hip rotation. Also seems to be easier for them to control the pelvic rotation in the second position. Thoughts or helpful cues to help with this? Thanks!
Hey Emily,
Yes a lot of times what happens is they round their low back or move their pelvis instead of knowing how to create isolated hip motion. I think the amount of adductor tension has to do with certain positions being easier than others (when there is more adductor tension, they have to intentionally hold more stiffness through the trunk).
I think mindful practice and only going through the range that’s possible without compensation is the best way to help them get after it.