By Gavin Buehler
This month’s F.I.T. Tip is a quick tutorial for the Isometric One-Leg Hip Hinge movement that I mentioned in the article Knee Pain? Tibial Rotation & The Hip.
This exercise focuses on functional activation and strengthening of the deep glute external rotators which include the piriformis, superior gemellus, obturator internus, inferior gemellus, obturator externus and quadratus femoris.
These muscles are key dynamic hip stabilizers that help support and guide the head of the femur (thigh bone) as it articulates in the hip socket keeping it centered for optimal movement with minimal friction. The demand for these muscles increases as the hip moves into flexion and gets pulled forward with internal rotation. Think of these muscles like a brake controller. The opposing tension helps create space easing the joint into place as it moves, instead of just jamming it forward and in. This is why the isometric hold is used in the hip hinged position for this movement.
Detailed instructions are below along with the video reference.
Stand in front of a secure elevated surface such as a bench about the distance as your knee to foot is long, or slightly more. Bench height shoulder be between mid-calf to knee high.
Place one foot back on top of bench with foot and toes down on top of bench about hip width apart from other leg. Forward foot should carry majority of weight with toes pointed straight forward.
Grip a dumbbell or kettle bell in the opposite arm to leg you are standing on with palm facing in.
Hug the ground with your foot and add a little bit of an external rotation (turning knee out) corkscrew through your front leg from the hip to cinch it up and create more stability. Maintain this cinch throughout.
Think of being tall through the crown of your head and ensure that head, shoulders and hips and stacked over supporting knee and mid-foot. With core engaged hinge at hips gliding them back until you feel them stop moving back allowing a little bend in the knee and maintaining a neutral spine from head to tail bone. You should have full foot contact with foot and feel the load balanced through mid-foot, leg and glutes. (Think of moving your hips out of the way to let the weight travel straight down.) Do not hinge below 90 degrees.
Arm should remain straight with weight kept close to body as if you will be placing it beside your foot close to your ankle. Keep mid-back tight and avoid letting shoulders round.
Hold in lowered position for specified time.
From lowered position, drive through the floor with the entire sole of foot while squeezing hips back under shoulders and head. Think of driving head up through ceiling.
Complete full set on weaker side first before switching sides.
Avoid letting hips rotate or glide off axis. In hinged position think of balancing a cup of water on your sacrum.
Recommended Protocols:
1-3 sets, 3-6 repetitions of 5-10 second holds. Start with your weaker side first.
As always, these videos are for entertainment and educational purposes only. Please consult a health professional before attempting new exercises or protocols, as the following suggestions may or may not be appropriate for you.
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