If you want your hips to feel strong, mobile, and ready before a leg workout, run this simple sequence. 10 reps of the 90 90 switch trains internal and external rotation, which research shows is critical for hip joint health and force transfer in squats and lunges. 10 reps of the figure four hip extension opens up the posterior hip while teaching your glutes to extend the hip instead of your low back doing the work. 10 reps of hip flexor lift offs strengthen the hip flexors in their shortened ra

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