Technique
Begin in a piriformis stretch position with one leg crossed over the other. Perform a small hop while maintaining the stretch position, then land softly and repeat. Focus on maintaining the stretch while adding dynamic movement.
A functional exercise that combines dynamic piriformis stretching with hopping movements, improving hip mobility, flexibility, and coordination through controlled dynamic movements.
Begin in a piriformis stretch position with one leg crossed over the other. Perform a small hop while maintaining the stretch position, then land softly and repeat. Focus on maintaining the stretch while adding dynamic movement.
Begin in a piriformis stretch position with proper form and core engaged.
Complete the dynamic stretch sequence while maintaining proper form and control.
Maintain stretch, hop softly, control movement, engage your core
Losing stretch position, landing hard, not maintaining form, poor coordination
Increase hop height, add more repetitions, perform variations, or extend duration.
Reduce hop height, perform static stretch first, or practice basic piriformis stretch.
Stop if you experience pain in the hips, knees, or lower back. Maintain proper form to avoid injury. This exercise requires good hip mobility and coordination.