{"id":8357,"date":"2022-01-14T18:35:41","date_gmt":"2022-01-14T18:35:41","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8357"},"modified":"2022-01-14T18:39:07","modified_gmt":"2022-01-14T18:39:07","slug":"awesome-exercise-for-improving-hip-mobility-and-strength","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/awesome-exercise-for-improving-hip-mobility-and-strength\/","title":{"rendered":"Awesome Exercise For Improving Hip Mobility And Strength"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This awesome exercise strengthens the glutes, and improves hip mobility (internal and external rotation). <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"90 Degree Hip Mobility\/Strengthener Lifts\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/IhzhoNmRpmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sit on the floor. Your head, torso, and hips should be in a stacked position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Bring one leg so it is ahead of you, and bend your knee to about a 45-90 degree angle. For the duration of the exercise, keep this leg in this position, and flat on the floor. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On the other side, bring your leg behind you, and bend it to about a 45-90 degree angle. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Place a low object so it is on the inside of the lower leg of the back leg. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Place your hands so they are on the outsides of your thigh of the front leg, and lightly rest your hands on the floor.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While keeping your knee of the back leg on the floor, use your hip muscles and lift your foot\/lower leg over the object in a medial direction. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Lightly touch your foot to the floor, then lift your foot\/lower leg over the object in a lateral direction. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not let your foot or leg strike the object. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-7438\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef;font-size:18px\">Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 34 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This awesome exercise strengthens the glutes, and improves hip mobility (internal and external rotation). Coaching Tips: Sit on the floor. Your head, torso, and hips should be in a stacked position. Bring one leg so it is ahead of you, and bend your knee to about a 45-90 degree angle. For the duration of the exercise, keep this leg in this position, and flat on the floor. On the other side, bring your leg behind you, and bend it to about a 45-90 degree angle. Place a low object so it is on the inside of the lower leg of the back leg. Place your hands so they are on the outsides of your thigh of the front leg, and lightly rest your hands on the floor. While keeping your knee of the back leg on the floor, use your hip muscles and lift your foot\/lower leg over the object in a medial direction. Lightly touch your foot to the floor, then lift your foot\/lower leg over the object in a lateral direction. For the duration of the exercise, do not let your foot or leg strike the object. For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. For the duration of the exercise, keep your core braced (360 degree brace around your spine). In terms of breathing, do what works and feels best for you. Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 34 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":8360,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,576,34,592,626,753],"tags":[899,906,900,903,1196,958,960,891,957,959,890,956,955,1194,1195,480,65,922,931,384,898,930,934,557,559,1198,1197,479,667,629,1368,635,961,954,1193,496,494,614,1369,1370,613,671,670,818],"class_list":["post-8357","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-filler-exercises","category-glute-exercises","category-minimal-equipment","category-mobility","category-running-exercises","tag-best-glute-exercise","tag-best-glute-exercises","tag-best-glute-workout","tag-best-glute-workouts","tag-best-hip-mobility-exercise","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-mobility-exercise","tag-best-mobility-workout","tag-glute-exercise","tag-glute-exercises","tag-glute-training-for-athletes","tag-glute-training-for-runners","tag-glute-workout","tag-glute-workouts","tag-glute-workouts-for-athletes","tag-glute-workouts-for-runners","tag-hip-mobility","tag-hip-mobility-exercise","tag-hip-mobility-for-athletes","tag-hip-mobility-for-runners","tag-home-workout","tag-home-workouts","tag-how-to-do-pistol-squats","tag-how-to-learn-pistol-squats","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-mobility-exercise","tag-mobility-training","tag-mobility-workout","tag-pistol-squat","tag-pistol-squat-program","tag-pistol-squat-training","tag-pistol-squats","tag-train-at-home","tag-train-from-home","tag-ultimate-lower-body-and-core-program","main-post"],"yoast_head":"<!-- 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