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Exercise: Hip Slides

This lower body exercise activates the hips and should be preformed before any sporting activity that requires lateral and diagonal movements.  This exercise is especially beneficial to ice hockey and speed skating athletes.

Have you tried this exercise? Share your training experience with us.



Primary Muscle Groups: Gluteus Maximus and Minimus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Medialis Obliquus) Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), Gastrocnemius / Achilles complex, Adductors (Pectineus, Adductor Longus and Magnus, Gracillis, Iliospoas, Obturator Externus) and Erector Spinae
Technique Ques: Standing with a wide stance, the athlete shifts their hips laterally and posteriorly as in a lateral lunge.  The goal is to keep the hips low, and to prevent the knee from sliding infront of the toes during the slide movement.
Options for Progression: An athlete can progress this exercise by holding additional weights, increasing the width of their stance, and decreasing the recovery duration between sets. 
The exercise can also be preformed with hip extension.  In this method, the athlete extends the hips, standing upright, after every 'slide'.


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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