Anyone have any good hip exercises for the hip extensors, hip rotation especially, and hip flexors? There are not that many matches when I try to search for them, so I'm getting help from you guys on exercises I can choose from. All I can find is outer thigh leg raise, outer thigh machine, and thats it. I could not find many for the inner thigh's either (only inner thigh machine or inner leg raise) or upper back (only shoulder shrug and upright row). I need to work on my hip rotation the most for my sport (softball) and also to go from direction to direction easy. I would love to get an agility ladder, but cannot afford one right now because their 59 bucks at sports authorty website.
Hip Exercises (any for hip rotation, hip extensors, hip flexors?
- Thread starter xswtsalvationx0
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what are some?
I'm a female, 20 years old. I don't think it really matters if I'm male or female though right? I will try doing some of these drills tomorrow or wednesday, but some of these I don't know how to do or never heard of and you didn't include instruction on how to do some of these. How do you do Illinois Drill, 3 cone-drill, low pogo jumps, high pogo jumps, quick step/ankling, groiners, Fire hydrant circles, Prone scorpions, Birddogs, rollovers, iron cross, back bridges?
and whats the difference between regular jumping jacks and seal jumping jacks? seal jumping jacks does not look familiar to me. I am new to a lot of these agility exercises.
and whats the difference between regular jumping jacks and seal jumping jacks? seal jumping jacks does not look familiar to me. I am new to a lot of these agility exercises.
It matters, salvation, because you are doing what are sterotypically "lady" exercises, while veering away from the real lifts, in fear of getting "bulky".
You can look up most of these drills online, not even I know how to do all of these, but the link I provided has pictures which are pretty much self-explanitory.
You can look up most of these drills online, not even I know how to do all of these, but the link I provided has pictures which are pretty much self-explanitory.
And these are all for the hip right? I went to that site and its for guys. I need hip rotation exercises to help me in the outfield, hitting, and baserunning. It takes a second or 2 off when the ball comes to me in the outfield because the lack of strength in my hip rotation.
You cant get faster or stronger just by working that one muscle, you have to work on all the muscles in whole movement to teach the body to work as a unit.
If you just did some hip rotator exercises then you'd fail somewhere else.
Ever thought about training the whole body to become a better athlete over all?
If you just did some hip rotator exercises then you'd fail somewhere else.
Ever thought about training the whole body to become a better athlete over all?
yeah I am training the rest of the body..I just need hip and inner thigh exercises
I prefer deadlift over squats. their the same thing except that deadlift works more than just the quads and butt. I can also do a mixure of deadlifts and then raise the bar over my head and back down again. theres a lot of different ways to do the deadlift mixure with things.
tomorrow on the track, I will use an imaginary agility ladder and do ladder drills, and do sprint work with directional exercises..and also cariocca (I am slow at this one). Hopefully after tomorrow my direction movement is good. Hip's are my main focus at the moment along with sprinting.
tomorrow on the track, I will use an imaginary agility ladder and do ladder drills, and do sprint work with directional exercises..and also cariocca (I am slow at this one). Hopefully after tomorrow my direction movement is good. Hip's are my main focus at the moment along with sprinting.
Wow, you're really stubborn. You must be hot in real life. 
What your described is possibly a power clean or a snatch. But the fact that you don't know the name worries me.
Squats are definately not the same thing as deadlifts. They work similar muscles, but they are vastly different from eachother.
You'd also be well off with the other exercises I suggested. Look them up.
What your described is possibly a power clean or a snatch. But the fact that you don't know the name worries me.
Squats are definately not the same thing as deadlifts. They work similar muscles, but they are vastly different from eachother.
You'd also be well off with the other exercises I suggested. Look them up.
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Squats do not just work the quads...they work lower back, hamstrings, hip flexors, abs, and the quads. in fact, the wider your squat stance, the more it hits the inner quads...the narrower you go equals hitting the outer quads.
this of course assumes you go to parallel, do the exercise with proper form, and sufficient weight.
men and women should train the same. aside from men generally having more muscle mass naturally, and women having a slightly wider pelvis...we have all the same muscles, attached the same ways, that pull the same way. reps should be the same, number of sets, exercises performed....all the same.
the ONLY difference should be total poundage lifted being slightly less than a male, and your total calorie intake will be less than a man of the same height, build, muscle mass and activiity level...but only by a few hundred calories.
Unless you see an exercise designed to workout a man's wang....its NOT a 'for men only' exercise!
I will try the weightraining on this website to see what result it gives me. is it okay if I do this all in a circuit training format? (30 seconds per exercise)? first would be dumbbells and then couple minutes rest, and then machine, and then cable, and then barbell? and that way too I will be out of the gym within 45 minutes.
I dont want to bulk muscles, I want to make them perform faster and gain strength. I dont want to be heavy enough where it slows down my sprinting speed. softball or soccer takes a lot of running and building muscles like a body builder will slow me down just like it did with this other dude in his thread he posted about him slowing down in soccer.
1) Stick to big exercises done heavy/fast. If you keep the reps under 5 and don't eat for it, muscle mass won't be much of a concern. Keep frequency high and leave reps in the tank; don't push to a maximum except occasionally. Worry about rep quality and speed.
Ignore the split in the link you posted. Bodypart training is worthless for athletes.
2) Hip rotation, that's easy. Get a medicine ball, or light dumbell or weight plate, and do an exercise called the Russian Twist. Should be easy to find on Google. Can be done on the ground or on a decline bench. You might also consider doing standing twists for the same idea.
Hip flexors, not a lot here besides cable and hanging leg raises. You could potentially do unweighted kicking type exercises; for the most part hip flexor strength isn't an issue unless you're in one of those occasional sports that needs strength here. Baseball isn't one of them.
On the same note, hip extension is easy-- that's done any time you do a squat or DL or any similar motion.
3) Ignore all the specific muscle groups unless you need them brought up. Very very few non-elite competitors will have deficiencies like that. Focus on overall strength development and sport skill, then bring up weaknesses as they become apparent.
Ignore the split in the link you posted. Bodypart training is worthless for athletes.
2) Hip rotation, that's easy. Get a medicine ball, or light dumbell or weight plate, and do an exercise called the Russian Twist. Should be easy to find on Google. Can be done on the ground or on a decline bench. You might also consider doing standing twists for the same idea.
Hip flexors, not a lot here besides cable and hanging leg raises. You could potentially do unweighted kicking type exercises; for the most part hip flexor strength isn't an issue unless you're in one of those occasional sports that needs strength here. Baseball isn't one of them.
On the same note, hip extension is easy-- that's done any time you do a squat or DL or any similar motion.
3) Ignore all the specific muscle groups unless you need them brought up. Very very few non-elite competitors will have deficiencies like that. Focus on overall strength development and sport skill, then bring up weaknesses as they become apparent.
quick question on most ab exercises. since they work out the back too....I get some very bad back problems.... it just starts hurting....is something wrong /w my form?