Coach Rozy’s Wednesday Exercise of the “WEAK”:

Hip Mobility Complex

by

Nathan Christensen

Coach Rozy-Powered by Avera Sport Performance Intern
University of South Dakota Undergraduate Student
K.S.S. Exercise Science Major

This week we have a great way to loosen up the hips and strengthen the back and core all at once. The hip complex consists of several exercises performed one after another all while being on your hands and knees. We often use this as part of a warm-up before a work out to loosen up the joints.

As stated above, all parts of this exercise will start down on your hands and knees on the ground. The complex starts with clockwise and counter clockwise leg rotations at the hip on both sides. That is followed by donkey or scorpion kicks on each leg. Then backwards leg raises on each leg. It ends with back and out toe taps on each leg.

This complex loosens up the hip joints, works the back, butt, and thigh muscles, and activates your core.

The Setup:

Find adequate space on the floor. Make sure to use a towel or exercise mat to perform the exercise on if the surface is hard or uncomfortable.

Get on all fours with your hands directly below your shoulders and your knees directly below your hips.

Exercise 1: Leg Circles

Starting with your right leg, bring it out to the side, then back, and then back to the starting position in a rotational movement. Continue this motion for the desired repetitions and then do rotations in the opposite direction with the same leg.

Note: Keep leg off ground during the entire set.

Repeat with the left leg.

Exercise 2: Donkey or Scorpion Kicks

Return to the starting position.

Starting with your right leg, kick back and upwards as if you’re trying to kick the ceiling. During this movement, you should be using your back, butt and back of your thigh muscles to extend the leg upward.

Bring the knee back down to the starting position and repeat for the desired reps.

Repeat with the left leg.

Exercise 3: Backward Leg Raises

Return to starting position.

Starting with the right leg, extend it directly backward so there is no bend in the knee and the toes are into the ground.

Raise the right leg using your back and butt while keeping the leg fully extended. Go as far up as your body allows you to go without bending your knee.

Return down to the starting position and repeat desired reps.

Repeat with left leg.

Exercise 4: Back and Out Toe Taps

Return to starting position.

Starting with the right leg, extend fully back with toes in the ground like the previous exercise.

Keeping the leg extended, bring the leg out to your side and tap the ground.

Then, bring the leg back to where it is fully extended behind you.

Repeat for desired reps. Then, repeat with left leg.

Note: During each exercise, keep the core tight so that you are only moving your legs and your torso doesn’t rotate. All movements should only go through the hips.

Sets and Reps:

As a warm-up, we do one full set of all the exercises doing 10 repetitions of each exercise.
To do this as a core and mobility training exercise, increase to doing 2-3 sets of 10 reps each.

Check out our HIP COMPLEX VIDEO here:  (visit our youtube channel – Coach Rozy)