5 Minute Hip Mobility Routine - Precision Movement

4 Point Hip Joint Capsule Mobilization

Research shows that with respect to the hip, the joint capsule limits range as often as the muscles and more often than the fascia. If this is the case for you, all the flexibility training in the world won't do anything until you address the joint capsule.

And that's what you're doing with this technique, ensuring your hip is capable of moving through the ranges it is designed to, which then sets you up to get full benefit from the flexibility techniques you're getting next.

Spend 1-2 minutes on each hip, moving around and scouring to your heart's content.

Triple Flexion

If you're familiar with PNF stretching techniques, Triple Flexion is similar except it's multi-joint vs. single-joint. This means you'll be contracting your muscles at 3 joints instead of 1: your hips, knees and ankles.

Building strength at the end range is the only way to make your flexibility gains LAST and is why static stretching doesn't provide significant lasting gains. And you're doing exactly that with this technique and it'll quickly improve your squat depth since it builds strength in the deep squat position.

Perform 1-2 cycles on each side, holding the contractions for at least 5 seconds.

Butterfly Reach

Last but definitely not least you'll be working a movement that is severely neglected in most people's exercise routines: hip internal rotation. The problem with neglecting this is that you'll develop muscular imbalances and may even develop a hip impingement causing pain and immobility.

The Butterfly Reach will address this movement and train your gluteus medius and minimus, ensuring your hip joint is balanced and can move through all the ranges it is designed for.

Perform 6-10 reps per side and note how much harder it is than it looks.

Right-click (CTRL+Click on Mac) the link below and select ‘Save Link As’ to download the file to your computer:

5 Minute Hip Mobility Routine Cheatsheet

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