James Wilson: The single-leg hip lift is, it’s a very simple exercise on the surface, but when you really understand what you supposed to be thinking about, it’s actually a pretty difficult exercise to execute properly and so what I’m going do is show you how to get the most out of this exercise. This is exercise because it’s the first step in learning how to use your hips to power the lower movement rather than using your lower back. For a lot of people, they got a really tough time in differentiating between the hips extending and lower back flexing. So, most people kind of you know knee back to come above with lower body exercise or squat or deadlift or whatever the case maybe. But really what you want to be doing is sliding those hips forward and locking about underneath.
So, it’s a big difference between doing that and doing that huge difference. So, this exercise is what’s going to really help you kind of sorts of learn what we’re looking for with that. So, what you’re going to do is lie down forth and you so set, you want one leg straight, the other leg down the ground. There is a couple of ways to find your foot position that I recommend, you can either raise your leg and get a 90 degree with your thigh in the floor there, the 90 degree angle you should keep the bone and thigh there and just bring your leg down or you know just kind of make sure that your ankle bone is kind of wind up with your knee joint that’s a good foot position for you.
So, you make sure you’re not too far out, not too far in because it’ll change the training fact. Again, you just offset right about there, now this is the exercise right here. Bring yourself up with one leg and coming back down. Now, what you really want to do is emphasize, you got to find you glute. Turn it on before you come up off the ground, squeeze your butt cheek, and then squeeze it harder. So, bring yourself up, and then come back down nice and steady. Now, what you want to do is make sure that your hip and you heel of that leg come off the ground at the same time, and then come back down and touch the ground at the same time. That’s telling you that you’re keeping the strain, you’re not lump our flexing. If you throw your hips come up off the ground first and your heels stays behind and you should just trying to use your lower back.
You got to keep that nice and strong. And you also want to think, as you’re coming up, it’s not raising this leg, you’re not raising this leg up. What you’re doing is raising hips up off the ground and this leg is just coming along for the right, so you have to get your focus on here, not on just raising that leg; otherwise, it’s just kind of look something like that. And last, but not least, you want to make sure that as you come up, you keep your hip square, you don’t want to be letting them around, and as you come up to the top, lock that hip out, you have to go beyond like a lot people they do this kind of stuff right here. You have to get that squeeze from the glute and lock that hip out. Now, I will say, you don’t to feel lower back pain by doing this, so do not just come up high, you know higher than what you can do without causing pain.
So, if you start to come up and you start to feel your lower back start to tighten up or wherever right here that’s fine. Come back down and just work on to get the shoulder in the range motion that you have and eventually, you’ll be able to come all the way up and lock it out. So that’s how you start out with the single-leg hip lift that’s based in level one for the single-leg hip lift. Now, the way that you advance this exercise is to simply put something under you foot to raise it up off the ground. You want to find something that allows you to come up in too much increment of two by twelve that we use here for various reasons. So, all you is keep so set, you actually keep the exercise exactly the same. You just have your foot rise a little higher, so you’re just increasing the range of motion, and then back down.
So, again, hips are square, coming up hips lock out, come back down heel about coming off touching at the same time. And then, you just raise it higher, so level two is raising the foot two inches, level three is rising to four inches, level four is rising at six inches don’t really recommend going a lot higher than that just kind of get in beyond a normal range of motion, which you would use that really need so.
So that’s single leg hip lift again, just really working on keeping that core tight, so you’re not letting that back and using that glute to bring you so far, you’re focusing on the hips to bringing those hips up off the ground, not rising the leg up off the ground. If you do it and you concentrate on those things and advance this exercise. We’re going to find the lower back pain is going to be reduced, if you’re an athlete begin to start running faster and jumping higher. Simply because you do not understand how to use that hip better and not use that lower back. So, anyways that’s how you execute in advance single-leg hip lift.
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