Tactical Frog

HipMobility
Written By David Song

TACTICAL FROG

This is a hip mobility exercise that challenges internal rotation. Start on your elbows and knees on soft flooring or mat. Keep your knees at least shoulder distance apart and keep your spine neutral. Rotate both thighs inwards as far as you can (feet will rotate away from the body) and hold for up to 5 seconds. Doing both legs at the same time prevents movement compensation through hip hiking or side crunching of the torso.

Muscles Involved:

  • TFL (Tensor Fascia Latae)

  • Gluteus Minimus

  • Anterior Fibers of Gluteus Medius

Related Conditions:

  • Snapping Hip Syndrome

  • Hip Impingement

  • Glute Amnesia

  • Non-Specific Low Back Pain

  • Piriformis Syndrome

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David Song
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