2 Insanely Effective Mobility Exercises for the Lower Body
2 Insanely Effective Mobility Exercises for the Lower Body
Here are two exercises I just filmed on my alternative YouTube channel (Muscle VIP). Both are highly effective for increasing the mobility of the hips, dynamically stretching the hamstrings and warming-up the entire body for a training session.
Spiderman Crawls (with Rotation)
Coaching Cues:
- Stay low to the ground
- Keep a neutral torso and head position
- Try and lay forearm to ground on initial movement
- Rotate toward the forward leg
- Watch hand during rotation
Squat to Stand
Coaching Cues:
- Grab under foot and hold throughout
- Drive hips upward straightening knees, dropping the head (dynamic stretching of hamstrings)
- Swing hips through while pushing chest through and upward
- Head should be in neutral
- Drive knees outward with elbows
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Tags: AMPED for athletes, amped warm-up, athletic strength training, basketball, elminate knee pain, essential warm-up exercises, football, hamstring stretch, hockey, improve hip mobility, rugby, tennis, warming up for sports
September 28th, 2010 at 1:23 pm
Nice demonstrations on those two exercises.
I absolutely love spider crawls, and you can never go wrong with any type of squats!
Chris
September 28th, 2010 at 8:07 pm
Great stuff here Smitty! I think these are MUST have mobility exercises in everyone’s dynamic warm up!
September 28th, 2010 at 11:54 pm
I just tried those squats, boy with my hands on my feet I can’t straighten my lets fully :(. Guess I will need to add those in the routine.
Thanks for the great info.
September 29th, 2010 at 7:20 am
Great moves for a low back pain prevention routine!!
(I remember I owe you something 😉
Many thanks for sharing!!
Best regards,
Vicente
December 28th, 2010 at 11:00 am
These are great, you rock Smitty! I’m learning so many great warmups that my body really needs. Thanks for sharing.
December 28th, 2010 at 5:53 pm
[…] Spiderman Crawls and Squat to Stand (effective hip mobility) […]
December 31st, 2010 at 6:59 pm
Great info. With Ur help I will lose 10lbs and get fit in 2011.
U guys work way too hard. The warm ups alone wipe me out.