Modifications to Traditional Exercises
Our hip joints are very mobile and allow for movement in three planes of motion: the sagittal plane (flexion and extension), frontal plane (lateral movements), and the transverse plane (rotation). Knowing that, here are several modifications you can make to your traditional exercises to work your hips through a more complete range of motion.
Step Up Variations:
Now that you have an understanding of these exercises, let's discuss how to integrate them into your strength-training program. You don't need to do all of them in a single workout; instead, pick one prime movement and one supplementary movement.
For example, one workout you may want to do lateral lunges with mini-band ankle walks. Another workout you may choose rotational step-ups with the 4-way cable hip exercise. The activation, mobility, and flexibility exercises can be done more frequently and not necessarily as part of a stand-alone workout. There's no one-right way to incorporate these exercises, so don't be afraid to experiment.
One word of advice, however: the supplementary exercises (mini-band walks, X-band walks, and the 4-way cable hip exercise) work on the smaller hip muscles, and in the case of the 4-way cable hip, balance. Focus more on form and control rather than trying to add a lot of resistance. Your hips will thank you!
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