How to Properly “Stretch” Your Glutes to ↑ Hip Mobility & Squat Depth

What's the best way to stretch your glutes without falling for the static stretching fallacy? If you have tight hips, these three exercises will improve your hip flexion range of motion. 

First, Coach E covers the difference between flexibility and mobility. Flexibility relies on the old model of stretching. But that doesn't improve the tissue quality or teach your brain to give you access to the end range.

Instead, we'll use the new model that combines the mind-body connection to give lasting strength and mobility.

For Exercise 1, if you have a strength band, great. If you don't have one, you can do the exercise without it, so don't stress about it. It will focus on mobilizing the posterior joint capsule.

For Exercise 2, you will need something sturdy to get your leg on, a ledge, box, or table. Something fairly tall. This one will strengthen the muscles you need to get in and out of hip flexion.

For Exercise 3, you will need a step or low box. Again, something sturdy since you'll be standing on it with one leg. This variation works better than traditional lunges because it doesn't put your lower back at risk.

Now, doing a routine once generally feels good. But to see lasting results, do this two or three times a week for the next four weeks.

If you found this helpful, click those subscribe, like, and notify buttons. We're putting out new content every week to help folks move freely and without pain. The best way to do that is to prevent wear and tear damage, addressing dysfunctions before they hurt so you can move freely and without pain.

IN THIS VIDEO

00:00 - Intro
00:55 - Flexibility vs mobility
02:30 - 4-Point Hip Capsule Mob
04:16 - Hip Flexion ERE
06:17 - Reverse Lunge from Step
10:05 - Routine summary and next steps

RESOURCES AND LINKS MENTIONED

Tight Psoas: https://www.youtube.com/watch?v=h_srhkcJxAY

Tight Piriformis:  https://www.youtube.com/watch?v=yBRSQB0Xyb0

Hip Pain Solution: https://www.precisionmovement.coach/hip-pain-solution/ - restores hip pocket centration, easing hip pain, delaying replacement surgery, and helping to counteract sitting; designed with different exercises for different tiers of pain

ROM Coach app (free!):​ https://www.precisionmovement.coach/rom-yt - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)

Precision Movement Academy:https://www.precisionmovement.coach/academy - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

Видео How to Properly “Stretch” Your Glutes to ↑ Hip Mobility & Squat Depth канала Precision Movement