L3: Hip External/Internal Rotation, wide “Hip Rotations”
LEGS BY INTENTIONAL MOVEMENT
•
2m 16s
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.
Setup: Standing wall protocol. Shift weight over to one leg in order to allow your other leg to be lifted. Place the arch of your other foot either on the medial aspect (inside) of your standing calf or on the inside of the knee.
Exhale-:Lead with the knee by drawing it towards the wall with hip external rotation.
Inhale: Lead with the knee again to draw the leg back towards midline.
Reminder: Focus on feeling the engagement predominantly on the inner thigh.
Up Next in LEGS BY INTENTIONAL MOVEMENT
-
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... -
L5: Hip Extension/ Flexion “Standing ...
Targeted Muscles: Glutes & Rectus Femoris
Purpose: To help move the body in a forward motion and create stability around the hip joint.
Setup: Stand upright with TVA engaged (feeling like your vertebrae are being gently decompressed), and place your hands on the wall for stability. Have the sta... -
L6: Knee Flexion/Extension “Butt Kick...
Targeted Muscles: Hamstrings & Quadriceps
Purpose: To help Strengthen the knee through its full range of motion, and provide stability for the knee with heavy lifts.
Setup: Stand upright with TVA engaged (feeling like your vertebrae are being gently decompressed), and place your hands on the w...
