4 Point Hip Joint Capsule Mobilization

Research shows that with respect to the hip, the joint capsule limits range as often as the muscles and more often than the fascia. If this is the case for you, all the flexibility training in the world won't do anything until you address the joint capsule.

And that's what you're doing with this technique, ensuring your hip is capable of moving through the ranges it is designed to, which then sets you up to get full benefit from the flexibility techniques you're getting next.

Spend 1-2 minutes on each hip, moving around and scouring to your heart's content.

Triple Flexion

If you're familiar with PNF stretching techniques, Triple Flexion is similar except it's multi-joint vs. single-joint. This means you'll be contracting your muscles at 3 joints instead of 1: your hips, knees and ankles.

Building strength at the end range is the only way to make your flexibility gains LAST and is why static stretching doesn't provide significant lasting gains. And you're doing exactly that with this technique and it'll quickly improve your squat depth since it builds strength in the deep squat position.

Perform 1-2 cycles on each side, holding the contractions for at least 5 seconds.

Right-click (CTRL+Click on Mac) the link below and select ‘Save Link As’ to download the file to your computer: