Test yourself and see how slow you can move the leg without any hip movement

This isolation exercise is from 

Modification One leg circle

Set up for leg into One hundred modificatoion

Any exercise when you lift the leg up into a 90degree angle

 

When you lift your leg are you keeping your hips still or are they moving about?

 

 

  Isolation correction work

Single leg lift    

Hip stability abdominal strengthening

 

  • Muscles streanghtend hip flexors
  • Goal hip stability Focus on hip stabilisation whilst movement in the hip joint
  • moving the leg as slow as possible
  • maintaining calm still hips

 

 

 Set up

  • relaxation position in neutral ie lying on your back knees bent feet on floor     
  •  Place finger tips on hip bones

The movement

In this exercise we are focusing on the upward movement

  • Very slowly peel the heel off then the toe
  •   float one leg into table top and lower
  • repeat oposite leg

 

Notes: What can happen in some cases

  1. Hip will shift even before the leg moves
  2. As the leg starts to move the hip will tilt

 

 
 
Single leg drop
 
In this exercise we are focusing on the downward & upward movement
 
 

Visualise your leg is in a plaster caste from the ankle to the upper knee

  •  Lying  on your back knees bent (relaxation  position in neutral)
  • Lift one leg up in line with hip
  • Level 1.Tilt pelvis so back glued to the matt before lifting second leg
  • keeping your back glued tp mat at all times
  • Level 2 &3 keep spine in neutral at all times
  • Keeping the leg in a right angle allow the leg to drop so heel or toe touches mat
  • return leg to meet the other leg and repeat each leg x8 each alternating leg
  • Focus on keeping the leg in table top 90 degree angle at all time