Cardio · New to it
Hip Out Jog
A slow warm-up jog from the FIFA 11+ programme where you lift each knee forward and open it out to the side, mobilising your hips.
Demo by Dre, an AI coach. Its start and end, as stills.
- Works
- hip flexors, glutes; also adductors, calves
- Kit
- No kit
- Dose
- 30 seconds
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Jog slowly. Every few steps, stop on one leg, lift the other knee forward and rotate it out to the side, then set it down and jog on, alternating legs.
While you move
- Knee forward, then out
- Standing knee soft, not caving
- Hips level, trunk tall
- Easy jog between
Avoid
- Letting the standing knee drift inward
- Leaning your trunk to swing the leg
Take care if you have trouble with jumping or landing.