Hip Work

Question 1

Frog

Fundamental

Hip Supine Series

Answer 1

Set Up: Lying supine in neutral spine position, hips externally rotated, feet in straps, dorsiflexed, heels together,
hips and knees at 90 degrees
Resistance: light to medium
Exhale: Straighten legs
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Hip adductors
• Hip extensors
• Knee extensors

OBJECTIVES • Hip adductor control
• Hip extensor control
• Knee extensor control
• Pelvic lumbar stabilization

CUES • Keep squeezing heels together
• Avoid bending knees beyond 90 degrees
• Keep heels traveling along horizontal line
• Maintain pelvic lumbar stabilization

Question 2

Circles Down

Fundamental

Hip Supine Series

Answer 2

Set Up: Lying supine in neutral spine position, legs straight,
perpendicular to floor, hips externally rotated, feet in straps, plantarflexed
Resistance: light to medium
Exhale: Lower legs
Inhale: Open legs and circle around, lift legs, return to start position

MUSCLE FOCUS • Hip adductors
• Hip extensors
OBJECTIVES • Hip adductor strength
• Hip extensor control
• Pelvic lumbar stabilization

CUES • Focus on hip disassociation
• Maintain pelvic lumbar stabilization
• Draw straight line down center, squeezing heels together
• Draw two semi-circles back to back as legs circle around
• Maintain consistent flow of movement

Question 3

Circles Up

Fundamental

Hip Supine Series

Answer 3

Set Up: Lying supine in neutral spine position, legs straight,
perpendicular to floor, hips externally rotated, feet in
straps, plantarflexed
Resistance: light to medium
Exhale: Open legs out to sides
Inhale: Circle legs around and together, lift legs, return to start position

MUSCLE FOCUS • Hip adductors
• Hip extensors
OBJECTIVES • Hip adductor strength
• Hip extensor control
• Pelvic lumbar stabilization

CUES • Focus on hip disassociation
• Maintain pelvic lumbar stabilization
• Draw straight line down center, squeezing heels together
• Draw two semi-circles back to back as legs circle around
• Maintain consistent flow of movement

Question 4

Openings

Fundamental

Hip Supine Series

Answer 4

Set Up: Lying supine in neutral spine position, legs straight on
diagonal line (45 to 60 degrees), hips externally rotated,
feet in straps, plantarflexed
Resistance: light to medium
Inhale: Open legs
Exhale: Close legs, return to start position

MUSCLE FOCUS • Hip adductors
• Spinal flexors
• Spinal extensors

OBJECTIVES • Hip adductor strength
• Hip adductor stretch
• Pelvic lumbar stabilization
CUES • Maintain pelvic lumbar stabilization
• Keep feet moving at consistent height from floor as legs open and close
• Move within the limits of pelvic lumbar control

Question 5

Frog Extended

Intermediate

Hip Supine Series

Answer 5

Set Up: Lying supine in neutral spine position, hips externally
rotated, feet in straps, dorsiflexed, heels together,
hips and knees at 80 degrees
Resistance: light to medium
Exhale: Straighten legs
Inhale: Open legs
Exhale: Bend legs, bring heels together, return to start position
Inhale: Pause
MUSCLE FOCUS • Hip adductors
• Spinal flexors
• Spinal extensors

OBJECTIVES • Hip adductor strength
• Hip adductor stretch
• Pelvic lumbar stabilization

CUES • Keep heels squeezing together as legs straighten
• Keep carriage still as legs bend in from open position
• Maintain pelvic lumbar stabilization

Question 6

Frog Extended Reverse

Intermediate

Hip Supine Series

Answer 6

Set Up: Starting in Frog Extended position (page 40)
Resistance: light to medium
Exhale: Straighten legs out to sides
Inhale: Pause
Exhale: Close legs
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Hip adductors
• Spinal flexors
• Spinal extensors

OBJECTIVES • Hip adductor strength
• Hip adductor stretch
• Pelvic lumbar stabilization

CUES • Keep heels squeezing together as legs straighten
• Keep carriage still as legs bend in from open position
• Maintain pelvic lumbar stabilization