Home Blog Exercise of the Week: Challenging Hip Mobility and Core Stability

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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  • Bill White

    Thanks Eric – Would this be a good exercise for a 12 y.o. to promote hip / shoulder separation for throwing / batting?

  • Shane


  • Bill,

    Wouldn’t hurt!

  • Adam

    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?

  • 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

  • Jeff,

    Three seconds down, one second up, one second pause at the top. No need to hold very long.

  • 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.

  • Cameron

    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.

  • Aaron Hague

    Looks tough Eric, thank you.

  • This looks great. I will fold this into the mobility warm-up for my HS athletes. Thanks Eric.

  • 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.

  • 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).

  • 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.

  • Michael,

    Not supplements, but look to create stability where needed…glute activation, anterior core control, etc.

  • Lana Armstrong

    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)

  • Um, hi, awesome. Simple, but so great. Thanks!

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