- Leg Swings. Forward leg swings followed by side-to-side swings. Perform 20 swings of each variant on each leg.
- Grok Squat. Simply squat down until your butt touches your ankles. Hold that position for 30-60 seconds. You should feel your hamstrings, quads, Achilles tendons, lower back, and groin gently stretching.
- Table Pigeon Pose. Start by placing your leg on a tabletop with the knee bent at 90 degrees. Lean forward and hold for 60-90 seconds. Then lean left to the 10 o’clock position and hold for 60-90 seconds. Lean right to the 2 o’clock position and hold for 60-90 seconds. Repeat on the other leg.
- Couch Stretch. Put your knee against a wall. Place the foot of your other leg on the floor. Slowly raise your torso to a neutral spine position (i.e. standing straight and tall). As you raise your torso, squeeze your butt and abs. Hold the position for up to four minutes. Switch and repeat on the other leg. You should feel things really stretch in your hip flexor area — just don’t push yourself too hard.
- Barbell Bridges. Lay on the ground with your knees bent and feet flat on the floor. Raise your waist off the ground while squeezing your glutes until your hips are aligned with your body. Return to the starting position, and complete three sets of 10 reps.
- Clamshells. Lay on your right side with your hips and knees bent at 45 degrees. Keeping your feet together, raise your upper knee as high as you can without moving your pelvis. Don’t allow your lower leg to move off the floor. Return to a starting position. Do 20 reps on one side and then repeat on the other side. Perform three sets one to two times a week.
- Fire Hydrants. Get down on your hands and knees with your palms flat on the floor and your arms shoulder-width apart. Maintain a straight, neutral spine and slowly raise your right leg out to the side as high as you can while keeping it bent, just like a dog would. Lower and repeat 15 times. Repeat with the other leg. Do two to three sets once or twice a week. For added glute activation, extend your leg straight after you’ve lifted it up.
Referencia:
- The Art of Manliness
