The Shin Box shape is the ultimate hip mobilizer plus it’s the best way to retrain your squatting pattern from the ground up. Consider it the best glutes exercise you’re not doing!
The 90/90 shape on the floor winds both hips into rotation, something most trainees desperately need especially if they suffer from chronic back pain. The front leg is externally-rotated and the back leg is internally-rotated. These extreme joint angles put your body at a mechanical disadvantage meaning the stronger you get here, the stronger you’ll be on your feet. Adding a squat to this position will strengthen imbalances between sides, level the pelvis & provide a complete hip workout.
Start by using a stick, pole or PVC pipe to self-assist with your upper body. Then bear-hug a medicine ball for counter-balance and core activation. Progress further by holding a weight at chest-level. Start with a 25-50 pound bell and slowly build up to 100-pound plus. Please be patient with this exercise. There’s a big learning curve but the payoff down the road is nothing short of a mobility miracle. My favorite variation is the Shin Box to Lunge to Squat Flow. Do 1 rep/side for 10 straight minutes for a legendary lower body mobility workout.
The Box Squat auto-corrects your technique plus takes pressure off of your back & knees making it easier to recover from. It also teaches you how to properly sit & stand. I love using an adjustable aerobics step with risers for micro-progression. Add a mini-band wrapped above the knees to increas...
The Stepup is arguably the most functional lower body exercise. Consider it the hip-dominant sibling to the lunge (and it’s also easier on the knees). Unlike the lunge, it requires you to lift your leg up, recruiting the hip flexors more. The ideal starting step height is where your top thigh is ...
Split-stance leg training increases inner & outer hip-thigh activation and makes lighter loads go a longer way. It’s also my favorite way to train the legs for longevity. Think of it as an in-place or stationary lunge, meaning it’s a stronger, more stable position. A closer stance with the knee o...
