Dynamic Mobility Warm Up Heel-To-Butt Exercise

In this post:

  • How to warm up the quads for running or a training session with this dynamic mobility exercise.

    Video Transcript:
    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
    quads,
    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
    any benefit from this video leave a
    comment below. If you’d like to get more
    content that’s not available on the blog
    or on the regular YouTube channel then
    click the link that’s connected to this
    video, you’ll have a chance to sign up
    for the Run Better Now VIP club.

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

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