Payton Chandler

hip mobility can be BUILT, remember that! control can also be built and refined!

i posted last week about things to do to work on your single leg stability, and this is another good one that can help!

the purpose of the foam roller pin here is to give your body a point of feedback. pressing into the foam roller turns on the hip of your supporting leg and helps your pelvis stay level.

by linking the RDL and hip CAR together, you’re asking your hip to stay stable, while the other moves through a full ROM. stability ANDDD mobility.

this is how we build control!

let’s break it down 👇
→ tripod foot pressure on supporting leg, hips level, facing front
→ soft knee on supporting leg, hinge back into your sit bones. don’t open up to ceiling in SL RDL
→ in the hip CAR, keep this SLOW. only have your hip joint move. your pelvis stays still
→ ribcage stacked with pelvis and core engagedddd
→ slow through the transition, this is the hardest part.
→ only go as far as you can control. don’t force yourself into balance loss, but make the range bigger each time you work on these
→ keep your eyes on a spot on the floor a few feet ahead to help you balance
→ think of reaching your heel of your free leg back as you hinge like you’re pushing into the wall behind you. your body is moving in one long line here!!

these can be thrown into a mobility day, prep work, or even your actual workout!

recommended implementation:
→ 2-3 sets
→ 5 reps each side