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.

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Scott DPT

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