MUSCLE ACTIVATION / LOWER BODY

Muscle Activation exercises are designed to engage the specific muscles which are targeted that day during your training and temporarily improve the connection between the brain and the muscles. Improving muscle activation can allow for stronger contractions, better performance, and cleaner technique, resulting in safer and more effective training. Typically, these exercises are stationary by nature and specific to Total Body, Upper Body or Lower Body movement patterns.

HIP HINGE – PELVIS ROTATION

The Hip Hinge – Pelvic Rotation exercises are performed to help improve hip function. There is a lot going on with these simple exercises. Improving Hip ROM, Increasing Hip Stability, and reenforcing proper motor firing sequences to improve overall athletic performance are the focus.

Hip Hinge: Pelvis Rotation / Free Standing

• From a standing single leg position, keep the free leg straight, foot dorsi flexed
• Use a proper hip hinge to lower your torso and free leg to a parallel position to the floor
• Brace the trunk forcefully with the lower back neutral and the upper back flattened as much as possible
• Focus on rotating a ridged torso and pelvis open using your hip external rotators without any support
• Open your hip to 45 degrees, then close beyond parallel.
• In an attempt to increase benefit, you may wish to perform this hip hinge series with shoes off as show here.