Hip Flexion with External Rotation on Box

ExercisesGymnastics and Bodyweight
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Supporting with the front leg in external rotation develops powerful hips and extends functional range of motion. This drill also challenges hip extension in the back leg and will lead to buttery hips when done consistently

Cues:

  • Bend the front knee as needed to feel NO knee pain, or even sensation

  • This should be felt 100% in the hips, not the knee

  • A 90 degree knee bend is the goal

  • Hinge into the stretch of the front hip to more deeply stretch the glutes

  • Sink deeper in the stretch to more deeply stretch the hip flexor of the back leg

  • Use a higher box

Mistakes:

  • Causing knee pain

  • Resting the back leg on the floor

  • Using a box that is too low and causing the back to over work

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