Outer Hip Drop Set | BBB Mobility

Summary

This video introduces a drop set focused on the outer hip muscles. It consists of three progressive holds targeting different areas. Starting with a 90-90 position, the routine begins with a 30-second internal rotation to engage the gluteus minimus. Next, a lift is added to work both the gluteus minimus and medius. Finally, a straight kickout targets the gluteus medius exclusively. The goal is to progressively fatigue the muscles through controlled holds. The instructor encourages adapting the difficulty level and aiming for pain-free contractions throughout the 30-second intervals.

Takeaways

• 💪 This is a drop set exercise targeting the outer hip, focusing on different muscle holds.
• 🦵 The starting position is a 90/90 hold, with the front knee and back knee both at 90 degrees.
• 🔄 The first position involves internal rotation, primarily working the glute minimus.
• ⏱️ Hold the internal rotation for 30 seconds, with the option to adjust the difficulty by changing body position.
• 🚶 After internal rotation, the next phase involves a lift where both the foot and knee are off the ground, targeting the glute minimus and medius.
• 📏 Hold this lifted position for 30 seconds, internally rotating and abducting the hip.
• 🦿 The final phase is a straight leg kickout, which mainly engages the glute medius for abduction.
• 📉 This is a mechanical drop set, where each movement gets slightly easier but continues to fatigue different muscles.
• 😌 Adjust body position to control difficulty, ranging from lying down to sitting up.
• 🔥 The goal is to feel the outer hip muscles burn; aim for pain-free contractions and adjust as needed.

Q & A

What is the main purpose of this exercise sequence?

The main purpose of this exercise sequence is to target different muscles in the outer hip area, particularly the gluteus minimus and gluteus medius, through a series of progressively easier holds and movements.

What is the starting position for this exercise?

The starting position for the exercise is called a 90-90 hold, where both the front and back knees are bent at 90 degrees.

Which muscles are primarily targeted during the internal rotation hold?

During the internal rotation hold, the gluteus minimus is primarily targeted.

How can you make the internal rotation hold easier or more difficult?

To make the internal rotation hold more difficult, you can turn your torso towards the working side. To make it easier, you can turn away or lie down.

What is the second movement in the drop set?

The second movement in the drop set is lifting the knee and foot off the ground, which works both the gluteus minimus and gluteus medius through internal rotation and abduction.

How is the third movement, the kickout, different from the previous ones?

The third movement, the kickout, primarily focuses on the gluteus medius as you kick the leg out while maintaining abduction. It is an easier variation compared to the previous holds.

What is the concept of a 'mechanical drop set' as used in this exercise?

A mechanical drop set refers to progressively moving through variations of the exercise that become slightly easier, but still target new muscles, allowing for continuous fatigue without reducing weight.

What should you do if you cannot hold the positions for the full 30 seconds?

If you cannot hold the positions for the full 30 seconds, you should adjust the difficulty level and focus on maintaining a pain-free contraction, working within your current limits.

How can you modify the difficulty of the straight kickout?

You can modify the difficulty of the straight kickout by changing your position. Sitting up makes it harder, while lying on your side makes it easier.

What is the recommended mindset when performing this exercise?

The recommended mindset is to focus on feeling the burn in the outer hip, and to adjust the exercise as needed to maintain good form without rushing through the movements.