Push Up Position Single Arm Hip Driver Series

• CATEGORY

  Dynamic Mobility

  Core Integration

  Upper Body Stability

  Functional Training

• EQUIPMENT NEEDED

  Bodyweight

• LEVEL

  Intermediate

Overview

The Single Arm Hip Driver Series is a dynamic movement flow from a high plank position, challenging total-body coordination and mobility. It pairs anterior-posterior hip shifts with multi-directional reaching to build mobility through the shoulders, spine, and hips while reinforcing core stability and upper body control.

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Muscles Worked

PRIMARY:

• Latissimus dorsi

• Gluteus maximus

• Core

SECONDARY:

• Anterior deltoids

• Triceps

• Hamstrings

• Erector spinae

• Hip flexors

• Serratus anterior

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STEP-BY-STEP INSTRUCTIONS

Forward Hip Driver Reach:

1. Begin in a high plank with your feet hip-width apart and one hand firmly planted beneath your shoulder.

2. Drive your hips backward, creating length in the spine and hamstrings.

3. Simultaneously, reach one arm toward the same-side foot, then sweep that arm forward in the direction of the crown of your head, as if pointing toward the wall in front of you.

4. Return with control to high plank.

Rotational Hip Driver Reach:

1. From high plank, shift the hips slightly back.

2. Reach your free arm under your torso, aiming toward the opposite wall.

3. Continue the motion by opening your torso and reaching that arm toward the ceiling, encouraging rotation through the thoracic spine.

4. Return to the start.

Repeat all reps on one side before switching.

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Benefits

• Enhances full-body mobility and motor control

• Encourages thoracic rotation and scapular mobility

• Strengthens shoulders, core, and hips in an integrated movement

• Reinforces anti-rotation and single-arm stability under load

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COACHING CUES

• Sweep your arm from your foot forward to the wall in front of your head

• Hips lead, arm follows

• Reach under and unwind your spine to reach tall

• Control the return and don’t rush it

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Notes

This series is a powerful movement primer or finisher that integrates shoulder, core, and hip mobility with strength and control. The Single Arm Hip Driver Series prepares the body for multiplanar motion and stabilizing under asymmetrical loads.