This drill isolates one hip at a time, combining deep flexion with external rotation while using a box or bench for support. It builds the specific hip range needed for deep squats, lunges, and single-leg movements like pistol squats.

Setup

  1. Stand facing a box or bench (roughly knee height).
  2. Place your right foot on the box with the knee bent and the foot angled outward (externally rotated).
  3. Lean your torso forward and gently drive the right knee outward over the toes while pressing the hip into deeper flexion.
  4. Hold the end position for 5–10 seconds, then return to standing.
  5. Perform 8–10 reps, then switch sides.

Coaching Cues

What to feel:

  • A deep stretch in the outer hip and groin of the working leg
  • The hip joint being loaded in a combined flexion + external rotation pattern

Common mistakes:

  • Letting the knee cave inward — actively push it outward
  • Rounding the lower back to get more depth — keep the spine neutral and move from the hip
  • Using a box that is too high, which forces compensation

Video and animated demos coming soon.

Programming

Parameter Recommendation
Reps 8–10 per side
Hold 5–10 seconds per rep
Sets 2–3 per side
Frequency 3–5 times per week
When to do it Lower body focus, full mobility session

Progressions

  1. Beginner: Low box with a short hold (3 seconds).
  2. Intermediate: Standard box height with a 10-second hold.
  3. Advanced: Add oscillations at the end range, or hold a light weight for counterbalance and deeper flexion.