Muscle Groups Involved

• Hip Flexor - Primary
• Glutes - Primary

Category

Bodyweight

Highlights

• Stand tall with a braced core.
• Bring your knee as high as you can comfortably.
• Swing your leg out without twisting as far as you can.
• Lower back to the starting position.

Description

The Hip Opener is a common warm up exercise performed to warm up the musculature of the hips prior to athletic performance. To perform the Hip Opener start in a standing position. To begin the exe

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The Hip Opener is a common warm up exercise performed to warm up the musculature of the hips prior to athletic performance. To perform the Hip Opener start in a standing position. To begin the exercise start by bracing your abs and core to maintain a stable base. Lift your leg by bending your knee and bringing it as high up towards your chest as possible. Swing your leg as far as you can out to your side while keeping your hip square and not twisting your body. Lower your leg in one smooth motion back to the starting position. Perform the desired number of repetitions before switching sides. These can be performed alternately.

Common Mistakes

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Do not arch or slouch your back. Stand up tall with a brace core. Do not use inertia to throw your leg back. Use smooth controlled motion.

Pro Tips

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Bring your knee as high as you can to strengthen your hip flexors during your warm up.

Purpose

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The Hip Opener is a great warm up prior to athletic training or activity that especially works the hip abductors (glutes).

Form

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Your toes should be facing straight ahead before lifting your leg. Your knee should follow the direction of your toes until you lift it as high as you can. Then bring your knee outwards until it is as far out as you can comfortably go and then lower it in one smooth motion.

Additional Names