Prehab Series: Knee & Hip Mobility & Stability

In conjunction with CrossFit Golden Gate, I’m bringing a joint by joint Prehab series designed to improve the overall mobility and stability of the human athlete. Each video contains recommended prescriptions for each drill. To watch the entire catalogue in one place, I recommend the YouTube playlist.

To kick off the series, we are starting from the bottom up with the ankle. Each part will include a mobility, stability, and/or a strength accessory drill.

Part 1 – Assess Knee

Before you can begin, you will need to test or assess your knees flexion and extension. In the video, you can learn how to find do a heel slide test.

Mobility Drill: Bowstring Stretch & Modified Couch Stretch

Part 2 – Assess the Hip

Moving up into the hip, you will need to test or assess your hip internal and external rotation.

Assessment: 90/90 Hip Rotation

Mobility External Rotators: Pigeon with Flossing

Mobility Internal Rotators: Cossack Squats

Part 3 – For Lateral Hip Stabilizers 

Stability: Lateral Slides/ Squats

Stability: Resisted Clamshells 

Part 4 – Working Strength

Strength: Step Downs

Strength: Stability Ball Hamstring Curls

That’s it for the Knee & Hip! Follow the guidelines in each video and you will definitely see improvement in this joint as well as the quality of your movement up the entire kinetic chain.

Dr. Scott

Last modified: February 6, 2019