Hip Work

Question 1

Openings

Intermediate

Supine Leg Series

Answer 1

Set Up: Lying supine, lower back and pelvis on barrel, legs
straight, perpendicular to floor, hips externally rotated, feet plantarflexed, hands holding handles

• *Inhale**: Open legs out to sides
• *Exhale**: Close legs, return to start position

MUSCLE FOCUS • Hip adductors
• Spinal flexors

OBJECTIVES • Hip adductor control and stretch
• Pelvic lumbar stabilization

CUES • Maintain pelvic lumbar stabilization
• Open legs directly out to sides
• Pause in perpendicular position between each repetition
• Keep holding handles firmly and pulling barrel toward back

Question 2

Helicopter

Intermediate

Supine Leg Series

Answer 2

Set Up: Starting in Openings position
Inhale: Open legs to Scissors position
Exhale: Circle legs around to Scissors position on opposite side,
return to start position
Change direction after 5 repetitions

MUSCLE FOCUS • Hip flexors
• Hip extensors
• Hip adductors
• Spinal flexors

OBJECTIVES • Hip joint control
• Hip joint mobility
• Pelvic lumbar stabilization
CUES • Maintain pelvic stabilization
• Touch each point of circle as legs circle around
• Pass through perpendicular position following each circle
• Keep feet at consistent distance from floor throughout circle
• Keep holding handles firmly and pulling barrel toward back

Question 3

Scissors

Intermediate

Supine Leg Series

Answer 3

• *Set Up:** Starting in Openings position, legs parallel
• *Exhale**: Open legs to Scissors position (2 pulses)
• *Inhale:** Switch legs
• *Exhale:** Open legs to Scissors position (2 pulses)
• *Inhale:** Switch legs

MUSCLE FOCUS • Hip flexors
• Hip extensors
• Spinal flexors

OBJECTIVES • Hip flexor control and stretch
• Hip extensor control and stretch
• Pelvic lumbar stabilization

CUES • Maintain pelvic lumbar stabilization
• Create even V in Scissors position
• Pass through perpendicular position following each circle
• Keep holding handles firmly and pulling barrel toward back

Question 4

Bicycle

Intermediate

Supine Leg Series

Answer 4

Set Up: Starting in Scissors position, open legs to
V position

Exhale: Bend back knee, touch step with toes, move knee
toward chest, straighten leg over face, simultaneously move opposite leg up and back to create Scissors
position on opposite side
Inhale: Repeat cycle
Repeat 5 cycles on each leg

MUSCLE FOCUS • Hip flexors
• Hip extensors
• Spinal flexors

OBJECTIVES • Hip flexor control and stretch
• Hip extensor control and stretch
• Pelvic lumbar stabilization

CUES • Maintain pelvic lumbar stabilization
• Create even V in Scissors position
• Avoid externally rotating hip when bending back knee

Question 5

Bicycle Reverse

Intermediate

Supine Leg Series

Answer 5

Set Up: Starting in Scissors position , open legs to V position

Inhale: Bend front knee toward chest, move leg back, touch
step with toes, straighten leg, simultaneously move
opposite leg up and forward to create Scissors position
on opposite side
Exhale: Repeat cycle
Repeat 5 cycles on each leg

MUSCLE FOCUS • Hip flexors
• Hip extensors
• Spinal flexors

OBJECTIVES • Hip flexor control and stretch
• Hip extensor control and stretch
• Pelvic lumbar stabilization

CUES • Maintain pelvic lumbar stabilization
• Create even V in Scissors position
• Avoid externally rotating hip when bending back knee