L1: Hip Flexion/Extension “High Step”
LEGS BY INTENTIONAL MOVEMENT
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1m 56s
Targeted Muscles: Iliopsoas & Glute Max
Purpose: To help protect the hip during knee lift movements ensuring the motion occurs within the joint range of motion.
Setup: Standing wall protocol. Shift weight over to one leg in order to allow your other leg to be lifted. Have the standing leg elevated approximately 6”, such as on a yoga block or a folded towel.
Exhale: Lead with your knee, as if it were being pulled diagonally up and away from you. Stop once your thigh is parallel with the ground (90°).
Inhale: Lead with the heel, until your entire leg is once again straight, but not locked. Be sure to feel the Glutes engaged throughout the movements.
Reminder: Avoid letting gravity pull you down. You want to be the one in full control of your momentum, drawing yourself up, and drawing yourself down. Feel the engagement deep in your hip and glutes throughout.
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L2: Hip External/Internal Rotation, n...
Targeted Muscles: Glute Med & Pectineus
Purpose: To help protect the hip from injury while weight bearing.
Setup: Standing wall protocol. Have the standing leg elevated approximately 6”, such as on a yoga block or a folded towel.
Shift weight over to one leg and draw your other leg up until y... -
L3: Hip External/Internal Rotation, w...
Targeted Muscles: Sartorius & Adductor Magnus
Purpose: To help Strengthen the rotation of the thigh towards midline of the body and away from midline, while ensuring the hip joint remain in the proper range of motion.
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L4: Hip Abduction/Adduction “Side str...
Targeted Muscles: Tensor Fascia Latta (TFL) & Adductors
Purpose: To help protect the hip on uneven and slippery surfaces for dynamic hip stability.
Setup: Maintain a solid and supported rigid posture, leaning approximately 45° onto the wall with your shoulder. Ensure foot of top leg is slight...
