EXERCISES YOU SHOULD BE DOING: WALL PRESS ROTATION
When it comes to hip issues, the industry has focused a lot on open-chain exercises. Open-chain exercises are those where the limb farthest from the body (usually the hand or foot) is free and not fixed to an object. This makes sense for the hip, a ball-and-socket joint designed for mobility. There are many exercises and drills to choose from. Here’s an example. You’ll also see people on social media bending themselves into extreme shapes for attention.
Lately, after talking with colleagues, I’m realizing that open-chain exercises are only half the story. Closed-chain drills deserve attention as well.
WALL PRESS ROTATION
Who did I learn this from? A standout in the field: Katie St. Claire. Give her a follow—she’s the real deal.
What does it do?
1) This drill works on pelvic range of motion in a closed-chain context. The advantage is that it emphasizes hip socket (acetabulum) motion over a fixed femur. It feels great and works well as a warm-up before squats or deadlifts.
2) It also reinforces foot mechanics. As you flex into hip internal rotation, you’ll tend to pronate the foot; as you extend into hip external rotation, you’ll tend to supinate the foot. It’s a solid drill that links hip and foot function.
Key coaching cues:
– You can use an EZ-curl bar, or something similar like a PVC pipe or a light barbell.
– Press the rear foot into the wall.
– From there, flex and rotate into hip internal rotation on the standing leg while you exhale fully. Exhale into the stretch.
– Reverse the movement by rotating back and extending as you inhale.
– Simple and effective.
– Optional: a light bicep curl as part of the setup, if you like a playful touch.
In short: if your hip feels tight or you’re experiencing hip pain, this drill can help. If pain persists, seek professional guidance.
