...

Quadruped Hip Rainbow – Hip Strength & Stability

Give this move a try to strength your hips and core, while also improving leg extension!

Be sure to give it a try mixed into your conditioning or on its own and let us know what you think.

This is a great move for your core and hip strength, but it also helps you gain more active mobility for extension to the side & front! This position can also help you to better feel your glutes working if you have trouble engaging them while standing. Speaking of glutes, we have a whole program to help you work them out called Artistic Athlete Glute Tune Up. 

  • For this move you start by getting into quadruped position (both knees/hands on the ground, thighs & arms vertical). Tighten your core to keep your lower back from arching & trying your best to not let your pelvis swivel, rotate, or tilt. From here lift your leg up & over to the side, going only as high as you can feel the glutes (the distance should increase over time). You will feel some hip flexor engagement as well. This is what you want, the muscles to work together for the lift. From the side it should look like you are drawing a rainbow!

Give it a try & let us know what you think below. Repeat for 6-8 reps, 2-3 sets after a warm-up.

Move It Monday will feature a new movement for you, for all fitness levels, to help improve your dance performance and safety.

To keep up with our videos, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

Related Blog Posts

Recent Posts

Artistic Athlete Glute Tune-Up

Connect with your glutes to support your dance with our free glute tune-up program!
SIGN UP NOW
Free Program
Blog Categories

Hold on!
Want my free program to improve your warm ups and engage your hip muscles?

Join today you’ll get 12 workouts to start right now! Used by dancers, both professional and beginners to protect and prepare for better dancing.
Free Program

Hold on!
Want my free program to improve your warm ups and engage your hip muscles?

Join today you’ll get 12 workouts to start right now! Used by dancers, both professional and beginners to protect and prepare for better dancing.
Free Program

Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

Go back to sign up
Seraphinite AcceleratorOptimized by Seraphinite Accelerator
Turns on site high speed to be attractive for people and search engines.