Fix Your Hips – Perfect 4 Exercise Circuit

If you want to squat deeper, you not only have strengthen your core, you need to work on your hips. Specifically, you need to ‘loosen’ up your hips and create more mobility so you can squat through a fuller range of motion.

As there are proven squat progressions, there are also proven movements that will help you move better and typically alleviate any back pain you’re having.  And the cool thing is that when you ‘fix’ your hips, a lot of other great things happen.

Creating more mobility in your hips – along with more core stability – will allow you to get AND stay in better positions for all other full body strength exercises.  You will deadlift better, lunge better, jump better, run better, power clean better,

Fix Your Hips Circuit

This Fix Your Hips circuit contains the following:

1) Bodyweight Squats

2) Cossack Squats

3) Deep Lunge (with Hip Flexor Stretch)

4) External Rotation on Bench

You want to move smoothly and transition between exercises with purpose.  Spend some time at each position until you feel comfortable.

The great thing about this ‘4 punch combo’ is that it is not reserved just for the warm-up.  It can and should be performed in between your primary exercises.  For example, if you are squatting, do this:

Set 1) Squat with Barbell Only x 20 reps (warm-up)

Bodyweight Squat => Cossack Squat => Deep Lunge => External Rotation on Bench

Set 2) Squat x 135lbs x 10 reps

Bodyweight Squat => Cossack Squat => Deep Lunge => External Rotation on Bench

and so on… until you are hitting depth and are ready to move into your heavier sets.

Try out this new quick circuit and let me know in the comments how it worked for you.