F 07 Vertical Hip Isolation EN

From standing, bend the left knee and move the hips a little bit over to the left side as you feel the quadricep activate from slightly bending the knee.

Lightly lift the right foot up the floor to make sure that you can maintain balance with the weight of the right leg.

When you’re feeling comfortable, place the hands onto the waist and activate the thigh up in toward the chest.

Move the thigh out to the right side now and try to bring the heel up in as close to the pubis as possible.

Once it doesn’t go any more in its own, reach the hand down and take the ankle and guide it up in so that the heel comes close to the pubis.

Allow for the foot to press to the inside of that left thigh and then slowly start to straighten that left leg as you place the hands, keep the hands onto the waist and drawing the shoulders down.

The most important thing here is the resistance with the sole of that left foot against the inside of the thigh and if you want to maintain a little bit more stability with that standing leg you can also grip the toes of that standing leg foot into the floor.

Not too much though.

Activate the shoulders down before you release, bending the left leg first again, activating the thigh as you do that.

Don’t let the leg snap out but rather slowly squeeze the thigh up in towards the chest and then internally rotate the thigh in as you lead with the heel down in a kicking motion toward the ground bringing the foot again close to the left foot and when it reaches the ground stand up straight again.