Behind the Back Ice Skate Dynamic Hip Stretch
Dynamic version that improves hip mobility through controlled movement.
Glutes & HipsIntermediateMobilityStretch
At a glance
| Muscles worked | Primary: hips & glutes. Secondary: outer thighs |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Stand and cross one leg behind the other.
- Gently pulse or rock in the ice-skate position to dynamically stretch the hip.
- Keep the movements controlled.
- Switch sides after the desired time.
- Maintain steady breathing.
Coaching tips
Benefits
Dynamic version that improves hip mobility through controlled movement.
Common mistakes
Avoid bouncing aggressively or losing balance.
Make it harder
Increase the range of the dynamic movement.
Make it easier
Perform the static version first.
Breathing
Breathe rhythmically with the movement.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
Fire Hydrants
Beginner · 3 sets × 10-12 each sideStanding Hip Thruster with Pulley Belt and Dumbbell Pull
Advanced · 3 sets × 8-12 repsBanded Lying on Ground Straight Leg Kickback
Beginner · 4 sets × 15 each sideLeg Crossed Pelvic Push Off Bench 2
Intermediate · 3 sets × 10-12 each sideGlute Hip Rotation Kneeling on Abduction Machine
Intermediate · 4 sets × 15 repsCross single leg hip thruster
Intermediate · 4 sets × 20 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.