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Hip Trigger Point Release with Acumobility Ball

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Presented by Spartan Training®

This mobility exercise is awesome for releasing tightness in the glute muscles, a common area of restriction that can contribute to hip, knee and low back pain.

Technique

Start by lying your outer glute muscle on an Acumobility ball.  This is a 45-degree side-lying position.  Create stability by engaging the lat muscle, the opposite glute, and foot.  The bottom leg should then raise off the ground in a clamshell position trying to reach the top knee.  Make sure the top knee does not move.  Find 3 trigger points in the glute and do 8 reps on each.  Then move into the knee drive position where you bring your knee to chest and then into full extension.  Repeat 8 reps on each spot.  

Megan Beck

Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.