Haka Target areas: Hip flexors, core Practical benefits: Significantly improve the strength and flexibility in your hip flexors to increase improve depth of squats and deadlift, and also develop hip range of motion to improve your ability to react defensively in sports like basketball, football and lacrosse. Technique: 1. Feet about three and a half feet apart with toes facing out and heels facing in. 2. Pelvis is tilted forward to draw the butt slightly under the body, and core engages to lengthen the lower spine. 3. Ribs draw in towards one another, chest lifts. 4. Keep your shoulders over your hips. 5. Lower the hips down toward the ground while keeping knees over ankles and weight evenly distributed throughout the entire foot. Hold for 30 - 90 seconds. Tips: Keep your knees tracking over your middle toes. If this is too difficult, turn your toes to face more inward. Keep your shoulders over your hips and engage your core to prevent arching in the lower back.
Posted on: Wed, 25 Jun 2014 14:30:00 +0000
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