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.