Hip Hike or Asymmetric Hip Rotation

Specific

Mobility

  • Soft Tissue

    • Quadratus Lumborum

  • Alternating Knee to Chest

  • Quad Adductor Rock Backs

Control

  • SLR Abduction

  • Sidelying Clams

  • Lateral Band Walk

  • Side Plank with Hip Abduction

General

Mobility

  • Soft Tissue

    • Quadriceps

    • Lateral Hip

    • Hip adductor

    • Posterior Chain: Plantar Fascia, gastroc/soleus, hamstring, hip, paraspinals

  • Flexibility

    • Quadriceps

    • Gastroc/soleus

  • Joint Mobility

    • Thoracic Spine

    • Hip

    • Ankle Dorsiflexion

  • Quadruped Rock Backs

  • Half Kneeling Dorsi Flexion

Control

  • Heel Elevated Squat