Trainer divulges his preferred hip-strengthening workout routine, comprising of five core exercises
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In the bustling city of Los Angeles, Louis Chandler, a former professional athlete and a certified personal trainer, is making waves at Alo Wellness Club as the head trainer. Chandler's unique approach to fitness focuses on improving hip mobility, strength, and stability, a vital aspect often overlooked in many workout routines.
Chandler's routine, designed for a diverse range of fitness levels, consists of five key exercises performed in a carefully sequenced order. This sequence begins with mobilizing the hips and progresses to strengthening the supporting muscles such as the glutes and core.
The routine typically involves 1 to 3 sets of each exercise with prescribed repetitions. Here's a breakdown of each exercise:
- 90/90 Hip Switch (1-3 sets of 8-10 reps each side)
- Sit with knees bent and feet wider than hip width.
- Drop both knees to one side while turning your torso in that direction, so the front shin is parallel to your torso.
- Return to center without using your hands, then repeat on the other side.
- This exercise gently wakes up the hips and improves joint mobility by alternating hip rotations with torso twists.
- World’s Greatest Stretch with Hip Opener (1-3 sets of 5 reps each side)
- Start in a standing lunge position with the right foot forward.
- Place the left hand on the floor in line with the right foot.
- Twist your torso towards the front leg and reach your right arm upward.
- Hold briefly, return to center, and repeat on the other side.
- This stretch opens the hips and spine, enhancing flexibility.
- Glute Bridge March (1-3 sets of 10 reps each side)
- Lie on your back and lift your hips into a bridge position.
- Alternately march your legs by lifting one knee toward your chest, activating the posterior chain and core muscles.
- This move strengthens the glutes and core for hip stability.
- Lateral Band Walk (1-3 sets of 12 steps each direction)
- Place a resistance band around your thighs or ankles.
- Step side to side while maintaining tension in the band to engage the gluteus medius.
- This exercise improves lateral hip stability.
- Single-Leg Romanian Deadlift (1-3 sets, reps not specified but generally 8-12)
- Balance on one leg and hinge forward at the hips while extending the other leg straight behind you.
- This movement challenges balance, strengthens the posterior chain, and improves hip control.
Chandler emphasizes a holistic approach, combining mobility drills (90/90 hip switch, world’s greatest stretch) with targeted strengthening exercises (glute bridge march, lateral band walk, single-leg Romanian deadlift) to build a foundation for improved hip function, injury prevention, and better movement quality.
The routine is sequenced to start seated for joint mobility, move to standing dynamic stretches, then to strengthening exercises requiring core and glute activation, and finally to balance and single-leg strength work. By incorporating these exercises into your routine, you can enhance your hip mobility, strength, and stability for a more balanced and effective workout.
[Sources] 1. YouTube 2. Inkl.com 3. YouTube 4. Fit and Well
- Louis Chandler's unique approach to fitness at Alo Wellness Club in Los Angeles combines science-based workouts with a focus on wellness, using exercises like the 90/90 Hip Switch and the World’s Greatest Stretch with Hip Opener to improve flexibility and mobility.
- The fitness-and-exercise routine designed by Chandler, which includes the Glute Bridge March and the Lateral Band Walk, is sequenced to strengthen supporting muscles, such as the glutes and core, contributing to better health-and-wellness through improved hip mobility, strength, and stability.
- In line with his holistic approach, Chandler recommends incorporating dynamic stretches and targeted strengthening exercises, like the Single-Leg Romanian Deadlift, to help prevent injuries and enhance overall movement quality in one's health-and-wellness journey.
