Eccentric Exercises For Hip

Eccentric muscle contraction is the extension of a muscle under tension. In your body, eccentric hip movement is lowering and decelerating of your body during a squat, lunge or downhill walking. Many injuries, such as hamstring strain and groin pull, are caused by poor eccentric contraction and movement, which you may avoid with proper conditioning.

Ball Bridge

This exercise stimulates hip activity and strengthens your core stability by using a stability ball. Lie on the ground on your back with both of your calves and feet on the ball. With your arms out to your sides, lift your hips up as high as you can. Hold the position for one deep breath, and lower your hips to the ground. Do not touch the floor with your hips, and keep the ball still. You can increase the difficulty by bringing your arms close to your body.

Kettlebell Dead Lift

The dead lift is a basic hip movement that uses the strength in your hips and abdominals to lift a heavy weight off the ground. This is a prerequisite for many advance lifting exercises. Use a kettlebell for this exercise because its handle is higher than a dumbbell or barbell, making it easier for you to reach.

Stand in front of a 35- to 50-pound kettlebell with your legs hips-width a apart. Bend forward at your hips, and bend your knees slightly. Grab the weight with your right hand with your palms facing down, and shift your weight onto your heels. Brace your abdominals, and push against the ground with your legs and hips to lift the weight.

Lower the weight by slowly hinging your hips forward for three seconds. Keep your spine in neutral position throughout the exercise. Do not hunch your back or shoulders.

Squats

Like the dead lift, squats are a fundamental hip and leg movement to help you lift a heavy weight off the ground.

Stand with your legs hips-width apart with your toes pointing forward. Hold a medicine ball in front of your chest, which acts as a counterbalance. Lower your hips to the ground as low as you can for four seconds while keeping your spine tall and neutral. Do not lift your heels off the ground. Exhale and stand back up by pushing against the ground with your legs and hips and bracing your abdominals.