Technique
Stand with feet shoulder-width apart and perform controlled hip movements in all three planes: sagittal (forward/backward), frontal (side-to-side), and transverse (rotational). Combine movements to create complex matrix patterns.
A comprehensive mobility exercise that targets all planes of hip movement through controlled matrix patterns, improving hip mobility, stability, and functional movement capacity.
Stand with feet shoulder-width apart and perform controlled hip movements in all three planes: sagittal (forward/backward), frontal (side-to-side), and transverse (rotational). Combine movements to create complex matrix patterns.
Begin standing with feet shoulder-width apart, core engaged, and ready to perform hip movements.
Complete the hip matrix sequence while maintaining proper form and control throughout all movements.
Move in all planes, maintain control, coordinate movements, engage your core
Poor coordination, not maintaining form, rushing movements, lack of control
Increase complexity, add resistance, perform faster, or add more variations.
Reduce complexity, perform slower, or practice individual plane movements.
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.