Hip mobility is crucial in performance and longevity in everyone. Though mobility is important, the control we have is just as crucial, if not more important. We can spend all our time working on our flexibility/mobility, but what’s the point if we don’t use it??

Here are a couple of drills that I have been using to access more range of motion but also own these positions. Focus on feeling each rep and using CONTROL.


1. ISO KB Hip airplane : 15-30 sec per side

2. Banded RDL: 10/side

3. Fire hydrant with knee extension: 5-10/side