5 warm-up options to improve hip extension
Posted on August 30, 2022 at 10:53 am by Eric Cressey
Today’s guest post comes from Cressy Sports Performance – Florida coach, Dylan Leese.
The ability to access hip extension while opposing hip flexes is important in sprinting, throwing, hitting and countless other athletic endeavors. To ensure true hip extension, the ankles, knees, pelvis, rib cage and head need to be stacked. Here are a few dynamic ways to challenge hip extension in the warm-up.
Side-lying hip extension iso holds against the wall – You should be able to draw a straight line from the lower knee to the ear. Keep full foot contact with the wall. Aim for a 30 second hold.
DB goblet hip flexion end-range lift-off – Goblet loads put the athlete in a stacked position and are a great way to activate the core. Athletes should “push the floor” and “stay tall” under them to ensure gluteal hip extension. Aim for a 5 second hold.
Arms Overhead High Knee March with Med Ball – Med Ball challenges the athlete to go into hip extension and shoulder flexion without compensation. Speed control for 15yds.
Split Squat Iso Hold – Back heels pressed against the wall – The back heel on the wall helps the athlete use their glutes and hamstrings to extend the hips. Hold for 30 seconds.
2-arm KB Racked High Knee March – Instruct the athlete to exhale at the top of each rep. Kettlebells challenge the athlete to establish good core strength in the stacked position. Do 8 repetitions on each side.
About the author
Dylan Leese works as a strength and conditioning coach at Cressey Sports Performance – Florida. Prior to joining the staff, Dylan completed an internship at CSP-FL in the summer of 2020. He graduated from the University of Illinois at Urbana-Champaign with a BS in Kinesiology. He is currently studying for an MS in Kinesiology with a concentration in Biomechanics at the University of Illinois-Chicago. At UIC she holds the position of a teaching assistant in an exercise techniques course, as well as an instructor for a personal fitness course. In 2019, he interned with the UIC strength and conditioning staff assisting with the baseball team. Dylan has coached baseball at the collegiate, high school and youth levels.