In this post:
- How to warm up the quads for running or a training session with this dynamic mobility exercise.
Hey it’s Nick Ortego here. I’m going to show
you how to do a dynamic mobility drill.
It’s called heel-to-butt. This one will
loosen up the quads especially the upper
especially the hip flexor, the rectus
femoris part of the quad, and also
activate the glutes. So what you do is
just as you’re walking you let one foot
come up toward your butt. Grab the foot,
grab the ankle with the hand pull the
knee back and then switch, and switch. Do
your best to try to keep the heel up
rather than but you may have to do a
little bit of… when your quads are really
tight you might have to do a little bit
of side flexion in your torso to get the
angle. Once you do though, don’t stay
there. Instead get tall, pull the knee
back at the same time. We’re working on
the extensor chain, the glutes, the core.
We’re getting the body ready, full hip
extension. If you sit at a desk all day,
quads are most definitely tighter than
they could be.
If your upper quads are tighter than
they could be, you are operating with
your parking brakes on. You’re not
getting full hip extension where you’re
running, squatting, deadlifting or doing any
kind of overall full-body physical
activity. Give that a try, use it as a
warm-up 20 reps or so on each side or
just go for a certain distance like 30
yards, 30 meters, something like that. Got
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Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching.
Also find more on the Nick Ortego Fitness YouTube Channel