Purpose: This side lunge variation allows skaters to work on their inner thigh muscles, or hip adduction, which is needed for a tight air position. Skaters should press down into the floor when pulling the slider back to create more resistance for the hip adductors. The side lunge also is good for working on stroking and general lower body strength.
Focus: Hip adduction, hip strength, lower body strength, glutes, hamstrings, quads, stroking position, tight air position
Up Next in Hip flexors
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Advanced: Forearm side plank top leg ...
Purpose: This exercise is a progression of a side plank and and a side lying leg lift.
Focus: Hip abductors, obliques, transversus abdominus, TFL, glutes, back injury prevention
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Advanced-Elite: 90-90 externally rota...
Purpose: This is a great exercise for building hip strength and stability, which is especially important for figure skaters on their jump landings, and to prevent injuries such as hip tears. This variation works on building hip strength in an externally rotated position.
Focus: Hip strength, hi...
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Beginner-Foundation: Clamshell hinges...
Purpose: Clamshells are a great way for skaters to work on learning glute and hip activation and building strength and mobility
Focus: Hip strength, glute strength, glute activation, hip flexor activation, hip abduction, external rotation, back injury prevention, hip injury prevention
