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    Tutorial: Superfunctional Hip Mobility With a TwistTutorial: Superfunctional Hip Mobility With a TwistTutorial: Superfunctional Hip Mobility With a TwistTutorial: Superfunctional Hip Mobility With a Twist
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    Tutorial: Superfunctional Hip Mobility With a Twist

    8th April 2019
    Hip Mobility | Hüftmobilität

    WHAT

    The superfunctional hip mobility (with a twist) is an excellent mobilization exercise for the hips and an excellent hamstring stretcher.

    • Performed with the help of the superfunctional bar, it also provides a stretch for the spine and shoulders.
    • The bar allows for flexibility in position and balance.

    HOW

    • Position the bar at belly button height and stand behind it. Grab the bar and take a small step back. Place one foot in front of the other, keeping legs straight – this is the starting position.
    • Keeping the arms and spine straight, bend for the hips pushing them back as you reach the arms forward. Stop when you start to feel a stretch through the hips and hamstrings. Pause for a breath then slowly return.
    • Swap over the feet and repeat for desired reps each side.

    WHY

    • This exercise is essentially a variation of the classic hamstring stretch. Here you put the hip into an extra stretch by stepping over the foot. Often the side of the hip can be a challenging area to mobilize and stretch, and this subtle foot placement can provide an intense but pleasurable stretch. Stretching each leg at a time can also highlight any asymmetries hidden when you perform a traditional bilateral stretch.
    • The superfunctional bar serves a useful purpose both acting as a balance aid, and as a support for the hips moving back.
    • The bar also provides an anchor point for opening up the upper back and shoulders – which are often ‘tight’ and ‘stuck’ due to prolonged seated postures. As such, this is a great warm-up exercise when you usually come to the gym after work.

    Did you like the tutorial for the hip mobility with a twist? Here are more exercises:

    • Dumbbell lunge
    • Push-up hold
    • Barbell deadlift
    • Push-up plus
    • Barbell clean
    • TRX chest flye
    • Standing low pull on a Kinesis Station
    • Hanging twist
    • Kinesis deadlift
    • Superfunctional row
    • Push-up
    • Inverted jump
    • Bar hang
    • Deep squat short post
    • Burpee pull-up
    • Superfunctional Y
    • Hanging knee lift
    • Burpee
    • Barbell front squat
    • Hamstring curl
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