Purpose: This exercise will prevent and correct the hip dropping on take-offs. This is a challenging exercise and will take time to build the strength and stability in the hip. Skaters should try to lift their hip, then knee off the ground and try to keep their foot off the ground as well. Skaters should feel the hip rise and pause for a count of 2 before going back down. Try 3 sets of 10 reps.
Focus: hip stability, injury prevention, take-off
Up Next in General
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Lower body banded landing position ex...
Purpose: This exercise builds hip stability for stroking and the landing position, so that skaters can maintain a stronger position on their skating leg, while their free leg moves
Focus: core, knee bend, glute activation, hip activation, glute strength, hip strength. -
Lower body layback extensions: Advanc...
Purpose: This exercise will help skaters to stabilize skating leg and build glute & hip strength to maintain a layback position.
Focus: layback spin, hip stability, glute strength. -
Advanced-Elite: Back foot elevated re...
Purpose: This reverse lunge variation builds strength in the lower body and stability in the standing leg, and is especially helpful for building strength for the flip and lutz reach back.
Focus: Lower body strength, reverse lunge variation, flip reach back, lutz reach back, quads, hamstrings, ...
