We are targeting the hips this week. Try out this external rotation stretch to open up the sides and back of the hips. Then, challenge your balance, core and hip strength with this dynamic version of a dipping bird. Also, check out our BONUS video from Koa Fit Trainer, Gerry Halverson, and head outdoors for some hip training.
Hip Exercises
Rotation Month – Week One
This whole month we are going to be playing with rotation. It sounds simple , and it is, but it is no easy. Most people who experience stiffness and lack of fluidity in their movements are lacking rotational mobility. Hang out with us all month long for new videos and for some movement motivation.
We are going to start with the hips. If you have been stretching your hips, but they never seem to get looser, try some rotation. Rotating the hips could be the missing link in your mobility program.
Next, let’s keep that new hip mobility by strengthening into hip external rotation. Try this little, but mighty move to help your hips stay healthy.
Trail Month – Week Three
Does your low back get cranky out on the trail? Try this hinge stretch to get some relief. Then strengthen the hips and core with this banded exercise to keep your back and knees healthy as you blaze the trail.
Trail Month – Week One
For the month of June, we will be working on getting ourselves trail ready. Check out our stretches and moves all month and keep yourself safe out on your adventures.
This week, we are stretching out our quads with a standing stretch that can be done anywhere. Then we are keeping our hips (and knees) happy with a lateral hip strengthener.
Hip Month – Week 5
We are going to close out hip month by activating and lengthening our posterior chain with these 2 exercises.
Hip Month – Week 4
This week we are moving through our stretches, making them dynamic and loaded to help utilize our new found flexibility.
Hip Month – Week 3
Hip Month – Week 1
In the month of November, we will be exploring our hips. Each week we will release 2 new exercise for you to try. Give it a whirl!
Home Exercise Program for Knee Stability and Strength
Try this quick and easy at-home exercises to strengthen your hips, knees, and ankles. Help support the knee joint and prevent injury by bringing more mobility and stability to your hips. Start with these 3 foam roller releases to get the legs moving correctly and then move into the 5 strength moves below to help bring stability to the knee joint and the lower kinetic chain.
Quad Rolling
IT Band Rolling
TFL/Hip Flexor Release
Hip Rotation
Bridge with Leg Raise
Dipping Bird
Squat
Long Lunge to Balance
Brenna Backe 