Anterior Hip Loading: How To Do It
Trains the whole front line, from your toes to your ribs, to tolerate load as the hip extends.
That is the exact moment the calf, Achilles and lower back get overloaded when the front line goes quiet. It builds the deceleration capacity that keeps them out of trouble at end range.
The cue: Push through your toes with your elbows locked. Lower the knees toward the floor first, then drive the hips forward. Back off the depth if you feel your lower back.
What It Is For
Trains the whole front line, from your toes to your ribs, to tolerate load as the hip extends. It builds the deceleration capacity that keeps the chain out of trouble at end range.
Why It Works
This trains the whole front line, from your feet to your shoulders, to coordinate as the hip extends. That is a part of running, jumping and most athletic movement.
Putting your feet on a box with the toes pressing down sets off a chain through your shin, quads, hip flexors and abs. That builds deceleration capacity, your ability to control movement at end range, which is where most injuries happen.
How To Do It
- Position a sturdy box, chair or sofa behind you.
- Place the laces of your shoes, the midfoot to toes area, on the surface.
- Position your hands under your shoulders with your elbows locked.
- Push your toes down into the box to engage your shin muscles.
- Keep your elbows locked throughout. Do not bend them to cheat the load.
- Start the movement by pushing through your toes as your hips rise.
- From there, slowly lower your knees toward the floor.
- When your knees are an inch from the floor, drive your hips forward toward your hands.
- Keep lowering until you feel your abs stretch, without discomfort in your lower back.
- To return, push strongly through your toes.
- Drive your hips up to the ceiling to get back to the start.
- Do 6 reps per set.
Get It Right
Common mistakes
- Bending your elbows to take the weight off your legs.
- Not pushing hard enough through your toes.
- Feeling it in your lower back. If that happens, do not go as deep.
- Getting the sequence wrong. The knees lower before the hips come through.
- Rushing it instead of controlling it.
- Cutting the range short.
You have got it when
- You feel your shin muscles working as you push your toes down.
- You feel your quads working as your knees lower.
- You feel the top of your quads working as your hips come forward.
- At the bottom you feel a stretch through your obliques and abs.
- It feels challenging, but not painful in your lower back.
- You can hold tension through your feet the whole way.
Make It Easier
Done properly this creates a wave of engagement from your feet all the way to your middle, which is how those muscles are meant to work together.