Mobility and Flexibility: Knee and Hip Edition

by Jason Gonzalez

Whether you’re a runner, play a sport, or simply need to add stability, this drill is great for adding stability to the knee and hip. It will challenge your side to side stability in the frontal plane of movement. Let’s get started.

Lateral Weight Shift

Coaching Cues:

• Start with your weight shifted to one side.
• Make sure your butt is sitting back so you’re not completely shifted forward into your knee.
• Slowly shift towards the other side and repeat the same setup.

Rep/Set Prescription:

• 1–2 sets of 10 per side

Hip Airplanes

This drill will be excellent to use as a warm-up on your lower body day or a general hip/knee stability exercise. The goal is stabilizing on one leg as you open and close your hips.

Coaching Cues

• As you open your hips make sure everything follows: your shoulders, upper back, head, and opposite leg.
• Exhale as you open up, try and keep your knee in line with…