It is because of these two joints that we can achieve abduction, internal rotation, external rotation, flexion and extension, etc. Whether for life or fitness, the mobility of hip joint is often much more limited than that of shoulder joint. Poor sitting posture in life, sedentary, few people train lower limbs in fitness, or perform various wrong mode movements, and do not stretch after training. Your hip joint activity is limited for various reasons.

One of the most obvious limitations of hip joint mobility in fitness is: squat and buckle; Squat down, hip position is not very deep; It is also difficult to keep the spine neutral during squatting and hard pulling.

This undoubtedly has a great influence on your lower limb training. You can't move smoothly in the whole movement process, and the action strokes of the movement are not in place. You can't even squat until your thighs are at least parallel to the ground. You can't do lunges and squats that at least keep your upper body vertical, which greatly reduces the training quality and increases the risk of injury.

If you want to squat, improve the situation of internal buckle and keep the neutral position of the spine, then the hip joint must have enough mobility!

Many times, your range of activities is limited. First, you didn't warm up well, which caused your hip joint to be limited. Second, the muscles around your hip joint degenerate due to long-term bad sitting posture, sedentary and other reasons, which limits your mobility.

Second, how to train the mobility of hip joint?

In fact, we must ensure adequate warm-up when exercising, especially the warm-up of lower limb training hip joint. If the hip joint is limited, you can also improve the mobility of the hip joint through some specific exercises.

Next, I will introduce two movements, which can not only do specific hip joint activities, but also warm up the hip joint before lower limb training. These two movements can improve the mobility of your hip joint!

1. Squat.

This action needs to set a height equal to the height of your hip joint, which can be a Smith machine or anything similar at home as a visual indication.

After setting the height, we squat sideways. As shown in the above picture, the left leg extends to the other side, which can stretch the groin well, then squat down, don't bow your head, let your body slide to the other side, stand up straight, then do it again on the right side, and so on.

The middle is equivalent to doing a similar action of sumo squat, which can exercise the mobility of hip joint well.

If there is no Smith machine, you can find a visually impaired person to do the same action, which can be a yoga mat or a foam shaft, and make sure that your head is not higher than this visual impairment. It is best to keep your head at the same height as this visual impairment when squatting. The core is to squat and slide, opening your groin and hip joint.

Lift your legs and cross over.

The second movement is also a hip joint relaxation movement, which can also dynamically stretch our hamstring muscles.

Similarly, set an obstacle about the height of your hip joint, then stand in front of the obstacle and lift your legs over the obstacle, which is equivalent to drawing a half circle on your thigh.

The above two movements can be used as warm-up and activity of hip joint before lower limb training, and can also be used as special training of hip joint activity ability. If you have a limited range of motion during fitness, especially lower limb training, you should consider whether your hip joint mobility is good enough!