Fitness
Hip Openers Dynamic Warmup
Hip openers dynamic warmup rehearses rotation and flexion with crawls, cossacks, and 90-90 switches—prep for squats and runs without long passive pins.
Hip openers dynamic warmup uses crawling patterns, cossack squats to comfortable depth, 90-90 switches without long passive pins, and banded clams before squats or runs. Target internal and external rotation plus flexion so the pelvis can accept load.
Two to three sets of six to ten reps per drill beats one endless pigeon hold pre-lift. Stop if sharp groin pain appears—pinching needs assessment, not more forcing.
Common questions
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Are pigeon poses necessary before squats?
Not required—dynamic openers that match squat depth often transfer better. Use longer pigeon-style holds post-training if hip external rotation is a limiter.
Related terms
Put Hip Openers Dynamic Warmup into practice
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