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Hip Matrix

A comprehensive mobility exercise that targets all planes of hip movement through controlled matrix patterns, improving hip mobility, stability, and functional movement capacity.

Exercise Overview

Category

Mobility

Exercise_Type

Mobility

Difficulty_Level

Advanced

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.

Starting Position

Begin standing with feet shoulder-width apart, core engaged, and ready to perform hip movements.

Finishing Position

Complete the hip matrix sequence while maintaining proper form and control throughout all movements.

Form Cues

Move in all planes, maintain control, coordinate movements, engage your core

Common Mistakes

Poor coordination, not maintaining form, rushing movements, lack of control

Progression Tips

Increase complexity, add resistance, perform faster, or add more variations.

Regression Tips

Reduce complexity, perform slower, or practice individual plane movements.

Safety Notes

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.