Execution: Begin standing upright with both feet shoulder width apart. Position the medicine ball in the right hip pocket region. Next, step back with the right leg as if performing a reverse or drop lunge. As you descend into the lunge position, simultaneously move both arms diagonally up and back over the left shoulder until a comfortable stretch is felt in the right anterior hip. Pause 1-2 seconds at the bottom of the lunge and then return to the start position.
Perform 10 repetitions and then switch lead legs and repeat on the other side. It is imperative that you keep both feet facing forward and maintain an upright trunk position throughout (avoiding a kyphotic posture). In addition, be careful not to allow hyperextension in the lumbar spine as this can occur if there is marked tightness in the hip flexors. You may choose to do multiple sets based on the client needs.
1. Perform the movement without a medicine ball
2. Begin the movement in a split squat position with a medicine ball to eliminate the stepping back maneuver
3. Perform the movement in the split squat position without a medicine ball
1. Increase the weight of the medicine ball
2. Perform the exercise in an alternate leg pattern (left then right and repeat)
Application: This exercise will improve hip mobility, while also increasing strength and stability on the front leg. In addition, it serves to improve hip flexor mobility while training the body to move fluidly in the spiral line. Whether the rectus femoris and/or iliopsoas is to blame for hip tightness, this movement will help improve extensibility and encourage proper triplanar motion.
This exercise can be used for a dynamic warm-up, corrective exercise or part of the strengthening program itself. It may be necessary to provide verbal and tactile cues to avoid excessive values at the knee or unwanted movement in the thoracic and lumbar spine.