The Versus Hip Sequence is a multi faceted exercise that was designed to help correct many dysfunctional movements and positions. If you see the dysfunctions listed below during your FMS screenings try this exercise and then retest the movement pattern.
Purpose of the Versus Hip Sequence:
To engage the glute medius/minimus and then activate the hamstrings/calves, glutes, paraspinals and core. By activating those muscles and maxing out the end range hip extension you will shut down the hip flexors by way of reciprocal inhibition. As you progress in repetitions you should increase your range of motion with hip extension. After the desired repetitions you can perform unilateral hip extensions either with your hips abducted or with the hips in line with your knees and feet. Due to the pulley system on the Versus the unilateral hip extension forces core stabilization by way of resisting the pelvic dip on the extended hip side.
- Lateral weight shift of the lower body
- Pelvic rotation
- Hip abduction when hip flexes
- Torso lateral flexing
- Pelvic rotation upon return of the flexed leg
- Relative adduction of hip on the stance leg
In Line Lunge
- Frontal plane instability
- Forward flexion of torso
- Pelvic rotation at hip extension
- Relative adduction of hip on stabilizing leg
- Loss of balance
Please check out our video for proper execution of these corrective exercises.
Maria, a client of Myoforce and Perfect Postures, was in so much pain that she could not even sit on the floor and play with her children let alone run the half marathons and sprint triathlons she loved to do. She heard about Aaron and Perfect Postures from a friend who had great success and decided to give their program a shot. Here is what Maria had to say about her experience at Myoforce and Perfect Postures.
I am going to go outside the box here a bit and suggest the textbook definition of what muscles qualify as hip extensors falls a little short. If you ask me your quads and calves should be added to the list, because Iâ€™ve repeatedly witnessed that addressing these two muscles will not only increase hip extension, but overall hip mobility as well. As you already know, the generally recognized hip extensors are glute maximus, the three hamstrings and to lesser degrees the adductor magnus and glute medius. Because you know those muscles are hip extensors you may be prone to specifically address them in attempts to increase hip extension. However, I feel that the muscles that are considered antagonists to the hamstrings, glutes, etc, can actually be synergists to their actions. As you will see later in the article, the antagonist and synergist relationship will dictate how and why I sequence the exercises in a particular mannerâ€”the end result being not only increased hip extension but also overall hip mobility as a bonus. Read more