In tomorrow’s @Kinstretch class at #CrossFitTriBeCa (12pm at 281 Broadway) we will focus on Hip Extension, which will include a standing version of Passive Range Lift Offs (PRLs). Be prepared to feel your glutes & hamstrings...a lot! #Kinstretch #RefinedAndStrong
A while ago, we used variations of the quadruped position to train Hip Extension. This time around, I wanted to bring things off the floor and to standing. Being able to extend at the hip is an important requirement for proper gait. With this set up, the hip joint can be trained in a position that mirrors the walking pattern.
Holding the upright pole of the squat rack helps locking in the upper body and is also a great way to create additional Irradiation. The block is there to anchor the pelvis. As shown in the second clip, the block is off to the side, in front of the left (working leg) ASIS. Full credit goes out to @lukemotiv of @motivny for this suggestion. I started out with the block centered on the pelvis. But as Luke pointed out, that way it is still possible to rotate the pelvis and keep the block in place with the opposite hip.
Once set up, the working leg reaches back with the ball of the foot on the ground and the knee soft. From there, irradiate through the body and extend the knee fully. Next, keep reaching through the leg and continue extending at the hip until the foot comes off the floor.
Clips 3-5 show a few compensations that should be avoided.
▪️Excessive Lumbar Extension
Overarching the lower back is a very common way to make up for a lack of true hip extension.
▪️Forward Hip Hinge
The torso leans forward, initiating a hip hinge to lift the leg off the floor.
In order to reach the leg back the pelvis rotates (in this example to the left), causing the ASIS to lose contact with the block and the block falls out.
▪️Note: Additional compensations to watch out for (and not shown in the video) are external rotation and abduction of the leg, as well as knee flexion.