If you're looking to enhance your squat performance and alleviate any discomfort or tightness in your hips, we've got just the exercise for you. This simple yet effective movement targets key muscles involved in hip mobility and stability, helping you feel more confident and comfortable during your squats.
The Exercise: Hip Airplane
Here's how to perform this beneficial exercise:
Start in a Standing Position: Begin by standing tall with your feet hip-width apart and your arms relaxed by your sides.
Single Leg Hinge:Â Bend over standing on one leg with the other reaching out behind you.
Hip Opener: Open your hips as wide as comfortably possible. Focus on feeling a stretch in your groin area and a contraction in the hip abductors (the muscles on the side of the stance hip).
Hold and Engage: Pause briefly at the top of the movement, ensuring that you're actively engaging the muscles around your hip joint.
Hip Closer: Slowly lower your hips on the lifted leg side, closing the hip. Aim to feel a nice stretch in the hip abductors as you lower.
Repeat on the Other Side: Perform the same movement standing on the opposite leg.
Repetitions and Sets: Complete 8 repetitions on each leg for 2 sets, focusing on smooth, controlled movements throughout.
Looking for a video tutorial? Check out this link for more details.
Why It Works
This exercise effectively targets the muscles involved in hip mobility and stability, including the hip abductors and groin muscles. By opening and closing the hips in a controlled manner, you can improve flexibility, strength, and coordination in this key area, ultimately enhancing your squat performance.
Check Your Form
As you perform the exercise, pay attention to your form and technique. Ensure that you're maintaining proper alignment and engaging the correct muscles throughout the movement. If you experience any discomfort or unusual sensations, adjust your position or seek guidance from a qualified professional.
Seeking Further Assistance
If your hips continue to feel tight or uncomfortable despite performing this exercise, it may be a sign of an underlying issue that requires further attention. We recommend consulting with a healthcare provider or movement specialist to assess your hip health and develop a tailored plan for addressing any issues.
Get Started Today
Incorporate this simple yet effective hip opener and closer exercise into your routine to improve your squat performance and enhance hip mobility. Your hips will thank you, and you'll be on your way to achieving greater comfort and confidence in your workouts.
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Ready to make your hips feel great for squats? Give this exercise a try and let us know how it goes! If you have any questions or concerns about your hip health, don't hesitate to reach out. We're here to help you move better and feel better.
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