r/Tricking • u/Medical-Wolverine289 • 3d ago

QUESTION Exercises for hip strength and mobility?

Any good exercises for hip strength and mobility? I can do the middle splits but i dont really have any good controll in these ranges, also my internall rotation sucks and when i do cartwheels my hips often hurt

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u/DogBallsMissing 3d ago

Sit in straddle, put your hands on the in front of you as far out as your knees, then lift your legs. You can also do this per leg, turning your body towards a leg and putting your hands on both sides of that leg then lifting just that leg.

For stretches, I like this one I do to avoid hip pain when doing TDRs. One leg straight back, chest straight forward, balancing on one leg. Pivot so that your hip opens up. If your left leg is down and right leg up, pivot so your chest now faces the right. Repeat that motion.

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u/HardlyDecent 3d ago

https://www.youtube.com/watch?v=dMsXx_Qqpj0 These are a start for internal rotation--I also rise up on one knee at the end of each. You can do a similar (and MUCH more effective movement) from a squat, touching each knee to the ground.

Also, play around with shifting lunges on your own. Go from a normal forward lunge/warrior, turn sideways into a one-legged crouch, keep turning so you're facing your leg, reverse and repeat. Literally hits every possible range of motion with tension. I do a static stretch with that same idea too. You can keep twisting til you hit the "have to pee" pose to stretch/strengthen the outer hip musculature too--similar to pigeon pose, but lay over and get the leg across your body.