Demonstrated are two banded hip mobility drills with a standing variation and half kneeling variation. With these motions you’re mobilizing the pelvis on the femur (hip bone). The band is set up to provide a posterolateral (diagonal) mobilization to the hip. Mechanically we are likely not moving/shifting the hip bone significantly, but we are providing a novel stimulus to the body that helps to provide feedback and furthermore improve mobility‼️
I recommend performing both movements as the first motion provides a nice stretch to the posterior hip musculature and is similar to a squat movement. The second motion includes hip flexor mobility and removes the ankle out of the equation so that you can focus on the hip joint. If you’re feeling a pinch in your groin, perform and maintain a posterior pelvic tilt and try again. If it still bothers you, contact us if you’re in LA/California or skilled a healthcare provider in person to assess you. This absolutely should be pain-free.
There are a lot of factors that could contribute to limited squat mobility. If you try this video and it doesn’t help, we would suggest checking your ankle mobility and searching our Exercise Library looking under the ankle section!