Exercise of the Week: Challenging Hip Mobility and Core Stability
Written on February 18, 2013 at 11:29 am, by Eric Cressey
In this installment of Exercise of the Week, I introduce the supine leg whip, a great exercise that can be used to challenge both hip mobility and core stability to improve health and performance.
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You mentioned eight reps. How long should each rep be held? I know Dr. Reinold states 8 sec holds on supine bridges on the FST program. Tony is holding it much longer than that here, but I’m thinking that could be the case since it is a demonstration. Thanks
Great exercise. I make my HS football players perform this in their warm-ups and also have them do a few with their arms up to increase the stability factor…so long as they’re not all over the place. They love(hate) spidermans with rotations as well. Thanks for all the great info.
Great exercise Eric!
Any advice on how to get clients to full hip extension on the bridge? I work with mostly older clientele and most cannot get hips in line with knees and shoulders. I’ve tried stretching hip flexors as well as assisted hip lift to no avail.
Some of them may actually be truly short at their hip flexors, in which case some longer stretching and/or soft tissue work might help. More importantly, train them through their full hip ROM and cue glute activation, and it should get better. Also, remember that you can’t extend your hip if you can’t adduct it – so check to make sure they aren’t incredibly stiff in hip external rotators or stuck in pelvis rotation (usually anterior rotation on the left and posterior rotation on the right).
Would you happen to have some additional recommendations for those with hip flexor problems? Aside from stretching are there any possible supplements to help keep them from being such an issue. Thanks for any advice.
Eric..Hi, Im going to look for you on face book.I found your post via a friend that shared a link. Anyway, I signed up for your news letter.I am looking to research recovery regarding a lumbar injury I sustained in the gym due to lack of proper execution ( self inflicted….sigh)
February 18th, 2013 at 2:32 pm
Thanks Eric – Would this be a good exercise for a 12 y.o. to promote hip / shoulder separation for throwing / batting?
February 18th, 2013 at 3:40 pm
AWESOME!!!!
February 18th, 2013 at 5:10 pm
Bill,
Wouldn’t hurt!
February 18th, 2013 at 7:01 pm
Eric- How much hamstring flexibility is required to be able to do this? I’d think it would require at least a 2 on FMS ASLR?
February 18th, 2013 at 10:01 pm
You mentioned eight reps. How long should each rep be held? I know Dr. Reinold states 8 sec holds on supine bridges on the FST program. Tony is holding it much longer than that here, but I’m thinking that could be the case since it is a demonstration. Thanks
February 19th, 2013 at 6:25 am
Jeff,
Three seconds down, one second up, one second pause at the top. No need to hold very long.
February 19th, 2013 at 6:26 am
Adam,
I don’t think it matters, as individuals can do it with less hip flexion in place. Think of it as more frontal/transverse planes than sagittal plane.
February 19th, 2013 at 9:58 am
Great exercise. I make my HS football players perform this in their warm-ups and also have them do a few with their arms up to increase the stability factor…so long as they’re not all over the place. They love(hate) spidermans with rotations as well. Thanks for all the great info.
February 19th, 2013 at 9:12 pm
Looks tough Eric, thank you.
February 20th, 2013 at 10:29 am
This looks great. I will fold this into the mobility warm-up for my HS athletes. Thanks Eric.
February 21st, 2013 at 6:03 pm
Great exercise Eric!
Any advice on how to get clients to full hip extension on the bridge? I work with mostly older clientele and most cannot get hips in line with knees and shoulders. I’ve tried stretching hip flexors as well as assisted hip lift to no avail.
February 22nd, 2013 at 7:27 am
Stacia,
Some of them may actually be truly short at their hip flexors, in which case some longer stretching and/or soft tissue work might help. More importantly, train them through their full hip ROM and cue glute activation, and it should get better. Also, remember that you can’t extend your hip if you can’t adduct it – so check to make sure they aren’t incredibly stiff in hip external rotators or stuck in pelvis rotation (usually anterior rotation on the left and posterior rotation on the right).
February 23rd, 2013 at 3:26 pm
Eric,
Would you happen to have some additional recommendations for those with hip flexor problems? Aside from stretching are there any possible supplements to help keep them from being such an issue. Thanks for any advice.
February 24th, 2013 at 7:21 am
Michael,
Not supplements, but look to create stability where needed…glute activation, anterior core control, etc.
March 8th, 2014 at 10:24 am
Eric..Hi, Im going to look for you on face book.I found your post via a friend that shared a link. Anyway, I signed up for your news letter.I am looking to research recovery regarding a lumbar injury I sustained in the gym due to lack of proper execution ( self inflicted….sigh)
March 16th, 2015 at 7:03 am
Um, hi, awesome. Simple, but so great. Thanks!