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Active Quad mobility-
Improve mobility of quad along with end range contraction of hamstring
Hip External Rotation banded-
This work on rotation of the hips as well as stretching the glutes
Active Hamstring mobility-
Improve mobility of hamstring along with end range contraction of the quads
Hip Flexion and External Rotation-
Works on mobility that would be required in a movement such as the squat, to improve squat depth
Rear foot elevated split squat-
This exercise is for lower body unilateral strength along with hip strength such as the glutes.
Single leg bridge-
This targets single side hip extension with a focus on the glutes. Bringing the knee to the chest helps focus the movement on the hip rather than low back.
Runners step downs-
This is a great drill to work on balance as well as hip strength. Excellent drill for runners to work on lateral hip strength and landing mechanics.
Hamstring slide out progression-
Can be done on hardwood or tile floors. Strengthens the glutes and hamstrings.
Hip Flexor march-
The hip flexors are often targeted as being tight and end up being stretched. What really occurs most often is a relative wekaness of the hip flexors causing them to feel tight as a guarding mechanism.
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