Sidestepping is one of my favorite ways to strengthen the hips. Most people are weak on the sides of their hips, and if those bigger muscles are weak, it often makes the pelvic floor muscles do more than they are supposed to do. So strengthening hte hips will help take pressure off the pelvic floor muscles so they can do just the job they were made to do and not try to do more. This is why kegels alone are often not the complete picture for bladder leakage and pelvic floor problems. If you want
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One of the most common hip imbalances we see in the clinic is increased hip internal rotation strength and/or control compared to hip external rotation strength and control. This is often evident by the hip and knee diving in on single leg activities like lunges, step ups, and single leg squats. To correct this imbalance, we need the hip external rotators on the back of the hip to perform better. Sidestepping with or without a band is a great way to work on this. Start with your hands on your hi
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Bandwalks in place are a great drill to learn how to stack the hip, knee, and ankle and practice single leg stability. 🔥 They can be performed with a circular band (or even without as you can see here with Dr. Morgan). The goal of this drill is to help you learn how to stack the hip, knee, and ankle when on one leg. 🦵 This often involves learning how to engage the hip external rotator muscles and glutes on the back of the hip to keep the hip and knee stacked rather than allowing them to dive i
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