Warm up / Hip Activation

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!