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.