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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.

By on April 22nd, 2013


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Comments (13)

  1. Posted by - Grant on April 22, 2013

    So how many times would you run through this each leg during warm up.??

    • Posted by - Smitty on April 22, 2013

      Grant, we usually go through this 2-3 times and hold each position for 5-10 seconds.

  2. Posted by - Dennis on April 22, 2013

    This was exactly what I needed! U DA MAN!

    • Posted by - Smitty on April 22, 2013

      Thanks big guy.

  3. Posted by - Gareth. H on April 22, 2013

    Fantastic post as always Jim. Whilst I always advocate Deep Squats & Cossack squats as part of a Mobility protocol, I now have two more exercises to implement. Thanks ‘Smitty’.

    • Posted by - Smitty on April 22, 2013

      You’re the man Gareth. Thanks for your continued support.

  4. Posted by - Jeremey DuVall on April 22, 2013

    Great circuit Smitty! Perfect little warm-up for a squatting day.

    • Posted by - Smitty on April 22, 2013

      thanks brother

  5. Posted by - Conor on April 22, 2013

    Looks great Smitty! Definitely going to try this out.

    • Posted by - Smitty on April 22, 2013

      Thanks Conor

  6. Posted by - Steve on April 22, 2013

    Apart from the external rotation that is my warm up on leg day! I can highly recommend it for anyone who wants to squat deep and maximum results from their workout…….must add the rotation for myself though….

  7. Posted by - Otto Astorga on April 24, 2013

    Before squatting? Oh no Im doing these as soon as I get out of bed before breakfast! I of course will fit them into my warmups. They will improve my dancing as well. Im not kidding. Thanks a bunch!

  8. Posted by - jyen on February 19, 2015

    Thank you , started crossfit and i need to go deeper

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