The hips generate power unmatched by the rest of the body. Through the hip joint, we transfer power from the feet to the core and into the upper extremities. The joint itself it can be extremely mobile while also being extremely stable. This means that if our muscles become tight, it changes the stability, range of motion and ultimately movement efficiency of body.
This is why we mobilize and stretch. So that our body can perform they way it was meant to. We start with hips because many of us sit all day, everyday for hours at a time, which creates tight hips and hamstrings. For more info about the hazards of sitting too much, check out this 2014 Washington Post article.
The movement suggestions below are sequenced in a way to thoughtfully improve range of motion in the hips, specifically for squats. But this can be used by anyone who feels that a little more room in the hips is necessary. Spend time each day stretching and moving your body.
3 rounds, not for time:
5x Sun Salutation A
1x One-minute Banded Lizard, each side (scroll down to see description below)
10x Alternating Prone Scorpion
2 rounds:
10x Walking Lunge (scroll down to see description below)
10x Walking Lizard (scroll down to see description below)
10x Inchworm
Once you have finished the mobility assignment above, you are ready to run, jump, squat, lift and row. Go through each movement slowly and deliberately.
Banded Lizard: Using a heavy resistance band, wrap it around a poll at the height of your knee. Step your right leg into the band and place the band around the crease in the upper hip. Step forward with the right foot and come into a active, low lunge position with your palms on the floor.
Walking Lunge: Start from a standing position. Step forward with your right foot and come into a high lunge position. Sink down low as you reach the arms up and stretch. Step your left foot forward to meet the right and then forward into the high lunge position.
Walking Lizard: Start from a standing position. Step your right foot forward and slightly to the right and come in to a lunge position with your palms down and back knee lifted off the ground. Reach your right elbow as far towards the floor as mobility will allow. Step your left foot forward to meet the right and repeat. Your goal is to get the inside elbow closer towards the ground each time you lunge.