This is a standing hip external rotation drill from a calf raise. Why do we love it??? ▪️Minimal equipment: You can hold anything for balance and you just need a wall or chair for your other leg ▪️Efficiency: It forces you to work on hinging properly from the hip rather than low back, single leg alignment, recruiting the glute and hip external rotators, maintaining the ankle in a neutral position, loading through the big toe, and working the calf musculature in a functional position. Woah! ▪️Lev

We LOVE LOVE LOVE this Standing Hip External Rotation Drill on the wall. It has so many benefits we should really all be doing it, but maybe for different reasons! Standing Hip External Rotation works on: ▪️Stacking the hip, knee, and ankle during single leg stance for the leg on the ground ▪️Moving the hip without moving the low back for the leg extended back to rest on the wall ▪️Hinging at the hips without cheating and using the low back or leaning the shin back ▪️Loading the deep hip externa

💫 3 Steps to Unlock Tight Hips: Hip External Rotation Edition 1️⃣ MOBILIZE: Elevated Pigeon Stretch (90 sec/side) 2️⃣ ACTIVATE 1: Side lying glute clams (2 sets x 15 reps/side, hold each rep for 5 sec) 3️⃣ ACTIVATE 2: Standing Copenhagens (2 sets x 10 reps/side, holding each rep for 5 sec) 🔹️ advanced option 👉 Copenhagen side plank lifts 4️⃣ INTEGRATE: Horse Stance Squats (3 sets x 5 reps, hold each rep for 5 sec) 🔹️alternative option 👉 curtsey to side lunge Even if we've lost our range of

These hip mobility drills are perfect for improving flexibility, strength, and the way you move day to day. 💪 Move with control and stay within a range that feels good for your body, that’s how you build real mobility over time. Did you try the beginner or advanced variation? Let me know below! ⬇️ | Proformance

9 Of The Best Hip Mobility Drills To Improve How You Feel 🔥 —————— ⁣ Here’s 9 mobility drills I love and many of which I’ll use in my dynamic warm ups and prep if I was doing a lower body training session - in this case specifically squats. ⠀⠀ 1️⃣ 90/90 To Hip Switch 2️⃣ Tall Kneeling Lateral Flexion w/ Breath 3️⃣ Single Leg Downward Dog to Spider-Man Lunge w/ Thoracic Rotation 4️⃣ Squat to Stand w/ Thoracic Rotation 5️⃣ Hand Supporter Figure 4 Squats 6️⃣ Frog Stretch and Modified Half Kneeling

These hip mobility drills are designed to target tight hips, improve flexibility, and build real strength where it counts, helping you move better. Move through each one at a pace and range that feels right for your body. Which exercises challenged you the most? Audio originally from @swoledemort | Proformance