Hip Driver Series
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Hip Mobility
Core Stability
Multi-Planar Movement
Functional Movement Patterning
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Bodyweight
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All Levels
Overview
The Hip Driver Series performed in a push-up position enhances hip and core mobility while reinforcing strength and control in a grounded, full-body position. It emphasizes three planes of movement through deliberate hip motion, ideal for warm-ups or motor control drills.
Muscles Worked
PRIMARY:
Gluteus maximus
Gluteus medius
Hamstrings
SECONDARY:
Core (stabilizer)
Hip flexors
Obliques
Adductors
Erector spinae
Shoulders
Pectorals
STEP-BY-STEP INSTRUCTIONS
Begin in a push-up position with hands under shoulders, legs extended behind you, feet about hip-width apart. Core should be engaged and hips in line with the shoulders and ankles.
Sagittal Plane: Drive the hips backward toward the heels without letting the arms bend, then return to push-up position. Repeat slowly.
Frontal Plane: Shift the hips laterally toward the right heel, then the left heel, creating a side-to-side pattern.
Transverse Plane (Rotational Dip): Gently rotate the hips toward one side (as if “dipping” a hip), then alternate. The chest and shoulders remain mostly square to the floor.
Perform each movement with control, ensuring the hips lead the motion while hands and feet stay grounded.
Benefits
Improves hip and pelvic mobility
Reinforces core stability under load
Builds awareness of three planes of movement
Activates shoulder stabilizers in a loaded plank
Prepares body for rotational and multiplanar tasks
COACHING CUES
Let your hips do the talking-upper body stays strong
Press through the floor to stay stable
Draw a triangle or a circle with your hips, keeping it smooth
Keep core engaged and hips controlled
Notes
The Hip Driver Series in a push-up position is a dynamic and effective way to mobilize the hips while maintaining full-body stability. It builds movement literacy in multiple planes and acts as a functional primer for workouts or athletic tasks.