Hip Work Flashcards
Frog
Fundamental
Hip Supine Series
Set Up: Lying supine in neutral spine position, hips externally
rotated, feet in straps, dorsiflexed, heels together,
hips and knees at 90 degrees, arms bent, 90 degrees in
shoulder and elbow joints, hands holding poles
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
Circles Down
Fundamental
Hip Supine Series
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 strength
• 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
Circles Up
Fundamental
Hip Supine Series
- *Set Up:** Starting in Circles Down Position
- 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 strength
• 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
Walking
Fundamental
Hip Supine Series
- *Set Up**: Starting in Circles Down position, legs parallel
- Resistance: light to medium*
- *Exhale**: Lower legs with flutter kick motion
- *Inhale**: Lift legs with flutter kick motion, return to start position
MUSCLE FOCUS • Hip extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip extensor strength
• Hip disassociation
• Pelvic lumbar stabilization
CUES • Maintain pelvic lumbar stabilization
• Keep movement small, consistent, and brisk
• Maintain spring tension
Bicycle
Fundamental
Hip Supine Series
Set Up: Starting in Walking position
Resistance: light to medium
Exhale: Lower one leg toward Mat, create L shape, bend knee,
flex hip bringing leg toward chest, straighten leg toward ceiling, simultaneously lower opposite leg, create L shape
Inhale: Lower top leg toward Mat, simutaneously bend knee,
flex hip bringing leg toward chest, straighten leg toward ceiling, create L shape
Repeat 5 cycles on each leg, reverse direction
MUSCLE FOCUS • Hip extensors
• Knee extensors
OBJECTIVES • Hip extensor strength
• Hip disassociation
• Pelvic lumbar stabilization
CUES • Establish L shape with legs in each cycle
• Keep legs parallel avoiding hip external rotation
• Maintain spring tension
Frog
Intermediate
Single Hip Supine Series
Set Up: Lying supine in neutral spine position, legs parallel, one foot in strap, dorsiflexed, hip and knee at 90°,other leg placed on Mat, leg straight, foot plantarflexed, arms bent, 90 °in shoulder and elbow joints, hands holding poles
Resistance: light to medium
Exhale: Straighten leg
Inhale: Bend leg, return to start position
MUSCLE FOCUS • Hip extensors
• Knee extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip extensor control
• Knee extensor control
• Pelvic lumbar stabilization
CUES • Initiate movment with hip extensors
• Keep heel traveling along horizontal line
• Maintain pelvic lumbar stabilization
• Keep supporting leg elongated and stable
Circles Down
Intermediate
Single Hip Supine Series
- *Set Up**: Starting in Frog, leg perpendicular to Mat
- Resistance: light to medium*
- *Exhale**: Lower leg
- *Inhale**: Open leg and circle around, lift leg, return to start position
MUSCLE FOCUS • Hip extensors
• Hip adductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip extensor strength
• Hip adductor control
• Pelvic lumbar stabilization
CUES • Maximize hip disassociation
• Maintain pelvic lumbar stabilization
• Draw straight line down center
• Draw semi-circle as leg circles around and up
• Keep supporting leg elongated and stable
Circles Up
Intermediate
Single Hip Supine Series
Set Up: Starting in Circles Down position
Resistance: light to medium
Exhale: Open leg out to side
Inhale: Circle leg around and together, lift leg, return to start
position
MUSCLE FOCUS • Hip extensors
• Hip adductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip extensor strength
• Hip adductor control
• Pelvic lumbar stabilization
CUES • Maximize hip disassociation
• Maintain pelvic lumbar stabilization
• Draw straight line up center
• Draw semi-circle as leg circles out, around and up
• Keep supporting leg elongated and stable
Hip Extension
Intermediate
Single Hip Supine Series
Set Up: Starting in Circles Down position
Resistance: light to medium
Exhale: Lower leg
Inhale: Lift leg, return to start position
MUSCLE FOCUS • Hip extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip extensor strength
• Pelvic lumbar stabilization
CUES • Maximize hip disassociation
• Maintain pelvic lumbar stabilization
• Keep supporting leg elongated and stable
Bicycle
Intermediate
Single Hip Supine Series
Set Up: Starting in Circles Down position
Resistance: light to medium
Exhale: Lower leg
Inhale: Bend knee, flex hip bringing leg toward chest, straighten leg toward ceiling, return to start position
Reverse direction after 5 complete cycles
MUSCLE FOCUS • Hip extensors
• Knee extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip extensor control
• Hip disassociation
• Pelvic lumbar stabilization
CUES • Maintain spring tension
• Establish L shape with legs in each cycle
• Keep leg parallel avoiding hip external rotation
• Maintain pelvic lumbar stabilization
• Keep supporting leg elongated and stable
Changes
Advanced
Lying Side Single Leg Series
Set Up: Lying on side in neutral spine position, bottom arm
straight, head resting on arm, pelvis perpendicular to Mat,
top arm holding pole, legs straight, aligned with trunk,
hips externally rotated, feet plantarflexed, top foot in strap
Resistance: medium
Inhale: Lift top leg
Exhale: Lower top leg in front of bottom leg
Inhale: Lift top leg
Exhale: Lower top leg down behind bottom leg
Final Exhale: Lower top leg to bottom leg, return to start position
MUSCLE FOCUS • Hip adductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip adductor control
• Pelvic lumbar stabilization
CUES • Maintain pelvic lumbar stabilization
• Keep tension in springs, avoid lifting leg above 45 degrees
• Keep movement of leg brisk
Scissors
Advanced
Lying Side Single Leg Series
Set Up: Lying on side in neutral spine position, bottom arm
straight, head resting on arm, pelvis perpendicular to Mat,
top arm holding pole, legs straight, aligned with trunk,
hips externally rotated, feet plantarflexed, top foot in strap
Resistance: medium
Exhale: Open legs to Scissors position (2 pulses)
Inhale: Switch
Exhale: Open legs to Scissors position (2 pulses)
Inhale: Switch
MUSCLE FOCUS • Hip flexors
• Hip extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip extensor control and stretch
• Hip flexor control and stretch
• Pelvic lumbar stabilization
CUES • Maintain pelvic lumbar stabilization
• Create even V position when legs are open
Circles Forward
Advanced
Lying Side Single Leg Series
Set Up: Lying on side in neutral spine position, bottom arm
straight, head resting on arm, pelvis perpendicular to Mat,
top arm holding pole, legs straight, aligned with trunk,
hips externally rotated, feet plantarflexed, top foot in strap
Resistance: medium
Inhale: Move top leg forward
Exhale: Circle leg up, around and back, return to start position
MUSCLE FOCUS • Hip flexors
• Hip adductors
• Hip extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip control
• Hip mobility
• Pelvic lumbar stabilization
CUES • Maintain pelvic lumbar stabilization
• Maintain spring tension
• Maximize hip external rotation and hip disassociation
Circles Back
Advanced
Lying Side Single Leg Series
Set Up: Lying on side in neutral spine position, bottom arm
straight, head resting on arm, pelvis perpendicular to Mat,
top arm holding pole, legs straight, aligned with trunk,
hips externally rotated, feet plantarflexed, top foot in strap
Inhale: Move top leg back
Exhale: Circle leg up, around and forward, return to start position
MUSCLE FOCUS • Hip flexors
• Hip adductors
• Hip extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip control
• Hip mobility
• Pelvic lumbar stabilization
CUES • Maintain pelvic lumbar stabilization
• Maintain spring tension
• Maximize hip external rotation and hip disassociation
