Activate Your Butt Before You Squat!

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7 Way Hips 0:30
- Lie on your side with soft bend in bottom leg
- Lift top leg up slightly above hip level
- Point toe down
- Lift leg straight up and control back down
- Hip Abduction
- 7 Reps

- Immediately after, move top leg forward in front of hip
- Hip Flexion
- Keep a straight leg
- 7 Reps
- Keep the toe pointing down

- After this, return to starting position & push leg backwards while maintaining upper body position
- Hip Extension
- 7 Reps

- Next, from starting position swing leg forward and back controlled
- Hip Flexion + Extension
- 7 Reps

- Next, from starting position move leg in small circles counter- clockwise above bottom leg
- Combining flexion, extension, abduction, & adduction
- 7 Reps
- Reverse to a clockwise direction
- 7 Reps

- Next, bend the top knee and kick forward followed by pulling your leg back and returning to bent knee
- Bicycle motion
- 7 Reps

- Switch sides & repeat!


Thank you to Marlon for filming this video, be sure to check out his instagram here:
  / shamell_fitness  

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