Standing Hip Circles

طريقة الأداء

1. 01Begin standing on one leg, holding to a vertical support.
2. 02Raise the unsupported knee to 90 degrees. This will be your starting position.
3. 03Open the hip as far as possible, attempting to make a big circle with your knee.
4. 04Perform this movement slowly for a number of repetitions, and repeat on the other side.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.