UNLOCK Your HIP Strength & Mobility: Enhance Performance & Movement

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A HUGE thank you to Charlotte and Williamson Chiropractic and Sports Injuries Clinic for letting me film my recent treatment!

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This one is all about hip training. How to develop strong, mobile, and injury-proof hips. I've done similar videos on the elbows, shoulders, knees, and ankles, and those were all well-received. Hopefully, this offers some value, too!

Personally, I think that hip training is one of THE most overlooked aspects of rehab and functional performance. Particularly when it comes to abduction, adduction, and rotation.

But we should also be training the hip hinge, hip flexors, and more!

So many of us have tight hips as a result of sitting for long periods and barely training them outside of basic movements in the sagittal plane (squats and deadlifts).

This inevitably leads to lower back pain, knee injuries, and weaker performance when running and jumping. It also restricts our movement, making level changes difficult and preventing us from getting low to the ground.

These are fundamental aspects of human movement.

If you feel stiff or achy. If you feel like you're starting to feel your age... consider hip training!

Do you guys train your hips? What do you do for them?

Enjoy!

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Some of the videos I mentioned:

[acousticidaho]

Bioneer,
This video is a prime example of why I subscribed a while back. You challenge complacency by thinking outside of the box so many of us find ourselves in. Your lifestyle philosophies are all presented well and explained thoroughly. Thank you!

[TheBioneer]

NOTE! The Vivobarefoot code has now changed to "THEBIONEER15" Thanks!

[jaredlauziere]

As a physical therapist I remember being in school and our pediatrics professor said "don't skip the hip" all the time. I didn't think too much of it in school until I was working and saw how generally weak/restricted a lot of hips were in the general population. I appreciate this video and the work you do.

[MatthewPeterMurphy]

There was a guy in the gym who was covered in muscles but couldn’t rotate his neck to look at something. I’d rather be weaker and have more mobility than ever get like him (no judgment)

[nothordaim]

3:43 That fact you this open with your this honest and open with your audience is commendable. You have my respect ❤

[mrjfinn]

At the age of 50, I could 5 of the 6 exercises/challenges at the end. Doing yoga every morning since the first lockdown has allowed me to move in a way in my 50s I could not do in my 20s.

[MJWhitto]

I started hip training about 4 weeks ago coming to the conclusion it was the cause of back pain. I was correct and now that pain has gone and I realised how ridiculously useless my hips were so this training is now a permanent routine. Working on getting rid of my on and off hip impingement.

[Dapper_Frog]

Strength and muscles mean nothing without mobility

[chereseplatt]

I work in the health care field with old people. Every thing that this guy says is spot on!!! Some of the healthiest old people out there are ones who simply just moved their body's in all kinds of ways through out thier lives. Those one's have outlasted even some of the ones that were gym fanatics.

[mikemccann]

For all those who are training for an event, ie.. weightlifting, tri’s, etc, I recommend that one a month you set aside your progressive endurance and strengthening routine to go back and take one or two days to assess your performance range of motion. Also include a weekly day of for performance rom check. Most people once they’ve lost their optimal performance ROM will not be able to recover it going into the event, reducing their performance at the event. So by taking these “ROM breaks “ you can assess your ROM, then add to your routine those strength and mobility exercises that will bring your performance rom back into balance and be able to progress your plan with more confidence. You can always add this approach but it’s best if you incorporate it right at the beginning.
My 2¢

[brettlionheart]

This is a paradigm shift, how you emphasize reframing "don't skip leg day!" from the common heavy squats and deadlifts to include the exercises you've listed here. Thanks man, that's real wise. I am inspired to rewrite my leg day training! :D
I also have worn Vevos for 7 years now and almost everyone comments on how cool they look, I have an orange-brown pair

[goodyeoman]

You've delivered again, mate. Hip mobility and strength are perhaps underrated? I sit down for twelve hour shifts in a control room so I do a lot of stuff to counter that: walks, lunges, glute bridges, hip flexor work etc. If I didn't my spine would probably be like Mr Burns by now.

[hankcapen]

One of my biggest hips breakthroughs was the 90/90 or shin box transition

[phromprong]

I love how much you give credit to other YouTubers and trainers. That's integrity. Plus I love the info you give and how you present it! Thank you so much!

[frenchef]

14:05 for mobility in the abductors I also do sets of prasarita padottanasana (yoga pose) but as a calisthenics exercise. Meaning, I keep my hands behind my back and do reps as a bodyweight strength exercise (bend down and rise up as 1 rep), keeping my back straight of course.
It's also great for hamstrings mobility.

[ArtbyPaulPetro]

You hit the bullseye yet again! My hips are glued up but they're getting better. I don't sit all day, i do manual labor jobs almost every day but mowing lawns and going up and down ladders is still mostly sagittal plane movements. add in years of the usual bodybuilding and strength routines and yeah here were are at 56 with majorly tight hips and tight hamstrings. Since discovering your channel a few months ago (and buying and reading your print book) I've added single leg RDL's, Bulgarian split squats, and glute bridges to my routines. I am also in the process of learning to do a Cossack squat (I can SORT of do one haha) and i started skipping just this week as well. this is in addition to the usual barbell squats, DLs, Bench press etc etc. I have some major imbalance issues between my left (dominant) side and right side and i am hoping addressing one limb at a time will help even things out. my next step is getting minimal shoes. when i train in my home gym I almost always take my shoes off but when i train outside i wear Nike air shoes. I firmly believe now that they have to go! Time to add in some of those great stretches you showed in this video on my off days! thank you so much for all you do here!

[stephencooney]

I've been using your Superfunctional Training 2.0 routine to guide my workouts for the past few months, and I'm happy to say I was able to do all the things at the beginning of the video!
Thanks, Bioneer!

[raulriveira]

In addition to training, mobility and mentality, I'm learning english with your videos.😊 Thanks from Spain!!❤

[ienjoyapples]

It took me a few months to rehab my deep squat, which has done wonders for my mobility. Before I couldn't squat all the way down without lifting my heels. Now I can do pistol squats.

[NaruteetheFodderPianist]

The timing is impeccable. I just started a hip mobility flexibility routine for about 1 week and counting