Featness uses cookies to improve its services by analyzing user connection statistics. By accepting, you will help us improve the quality of the content offered on our site.

Accept Decline
Get started

Warm up / Hip Activation

MotionNon renseigné

Type of exerciseNon renseigné

Activated musclesNon renseigné


Activated muscles

Warm up / Hip activation: everything you need to know

This activation exercices are to be done before a strengthening / bodybuilding session for the legs and the back, it means all exercices wich solicit the hips.

1- Raised Leg : 5x each side

  • Bend one of the two legs to keep the lumbar always pressed to the ground during the whole execution.

  • Raise your leg by bringing your knee towards your head.

  • Once the knee is engaged, stretch the other part of your leg pointing the heel facing the ceiling.

  • Hold this position for a few seconds.

  • Take support with your hands on the ground and do not forget to keep the lumbar cleated on the ground.

2- Deadbugs : 8-10 reps

  • Feet + knees + hips at 90 °

  • Lumbar plated on the floor

  • Hold your pelvis and tighten the glutes

  • Maintain this movement

  • Stretch one leg towards the ground

  • Extend an arm towards the ground

  • Synchronize the movement 5 & 6

3- Kneeling Hip rotation : 2x each side

  • Sitting on the knees

  • The chest is bulging & the shoulders are fixed

  • Make your rotation from one side to another by keeping 3 "to 5" the position of stretch

  • Exhale during the stretch phase and inhale while you switch

4- Bird dog : 4x each side

  • Start on the hands and knees by spreading shoulder width directly between the hands and knees and under the hips.

  • The vertebral column must remain neutral.

  • Enter the belly and contract the glutes. You must continue to be able to do it while you inhale.

  • Raise your right arm up to your shoulder while tightening your shoulder blades.

  • While doing action n°4, extend your left leg back so that it is aligned with the hips, squeezing the glutes and keeping the hips on the ground.

  • Return to the starting position in a slow and controlled manner and perform the same action with the other side. Repeat.

  • If this exercise becomes easy, focus on the co-contraction of the muscles of the forearm and arms while you align your leg with your hips, also try to contract the thighs.

  • If it becomes affordable try drawing a square with the arm and the leg, and brush the ground by accelerating the movement.

5-Hip extension : 5-6 times

  • Perform a posterior pelvic tilt.

  • Contract your glutes during the climb and keep your abdominals contracted by keeping the spine in a natural shape.

  • Tighten your glutes for a few seconds and go back down.

  • You can also lower your eyes slightly to your knees when you take off. This slight bending of the spine can help activate and therefore feel even more your glutes!

Log in to leave a reply

No comments