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12.21.2020

Targeting The Hips 

Hip Press


A Pause on the Squat Pro

The rectus femoris is a powerful hip flexor, largely dependent on the position of the knee and is strongest when the knee is flexed, losing power as the knee extends. In development of the hips it is important to be able to initiate movement when the femur is in deep flexion. A simple routine used to develop hip strength, yet challenging, is done by combining the Pendulum Squat Pro with a training method called 1 ½’s, followed by the Pendulum Hip Press.

To start top load the Pendulum Squat Pro, placing weight only on the upper weight horns. Loading the machine in this manner makes the weight heavier in the low squatting position. Choose a weight that you can do 15-20 repetitions with in a full range of motion. With the chosen weight begin the 1 ½’s routine as described below.

On the Pendulum Squat Pro perform a squat lowering the weight to slightly below parallel and pause 2-3 seconds. Following the pause, lift the weight upwards half the distance of a full range of motion movement. Once obtaining the halfway position, again lower the weight back down to the fully contracted position and pause. Repeat the entire repetition sequence until it is extremely difficult and then return the weight to the start setting it down.

Quickly move to the Pendulum Hip Press with a resistance you normally do 15-20 reps with. Place the feet in a comfortable postural position. Lower the weight slowly on a 10 count bringing the legs back letting the knees rotate slightly outside the shoulders. Do as many reps as possible in this manner.

A great way to Get the Hips Strong.


Pendulum Hip Press

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