改善腿部训练的2大髋关节灵活性训练动作

摘要

AthleanX的Jeff Cavaliere介绍了两个借鉴自职业棒球热身程序的快速髋关节灵活性训练动作。这些动作旨在腿部训练前改善髋关节灵活性和活动范围，确保运动员在进行深蹲和弓步时能达到适当的深度与正确的姿势。

要点总结

充分的活动范围是有效腿部训练的前提 — 如果髋关节受限，深蹲深度和弓步力学都会受到影响
两个动作均改编自美国职业棒球大联盟赛前热身程序，是经运动员验证的训练动作
这些动作可借助史密斯机横杠或泡沫轴完成，所需器械极少，易于操作
训练前只需几分钟针对性的灵活性训练，即可有效放松髋关节
这两个动作分别针对两个关键区域：腹股沟/髋关节灵活性和动态腘绳肌柔韧性
像运动员一样训练——包括适当的热身和灵活性训练——能带来更快、更好的训练效果
建议每个动作完成约 20次

动作详解

动作1：跨栏下穿（髋关节灵活性 / 腹股沟拉伸）

目标肌肉/区域：

腹股沟（内收肌群）
髋屈肌
整体髋关节灵活性

准备姿势：

将横杠或物体设置在大约髋部高度（史密斯机横杠，或用泡沫轴作为高度参考）

正确动作要领：

向一侧迈步，保持头部直立的同时向下沉至深蹲式姿势
向下沉时拉伸前腿的腹股沟
侧向滑行穿过横杠/物体下方，直至另一侧腹股沟得到拉伸
起身回位，向反方向重复动作
流畅地来回移动，每次重复时尝试沉得更深

常见错误：

头部下垂或躯干过度前倾
动作过于急促，未充分沉入腹股沟拉伸

组数/次数： 共约20次（左右交替）

动作2：跨栏上摆（动态腘绳肌柔韧性）

目标肌肉/区域：

腘绳肌
髋关节外旋肌群
动态髋关节灵活性

准备姿势：

同样使用髋部高度的物体（泡沫轴作为低高度选项效果不错）

正确动作要领：

将腿向上踢起并以弧形轨迹越过物体
整个动作过程中强调髋关节的环绕运动
保持平衡与控制——避免碰倒泡沫轴

常见错误：

踢腿动作杂乱无章，缺乏控制，而非有意识的环绕动作
因髋关节控制不足而失去平衡

组数/次数： 共约20次

English Original 英文原文

Top 2 Hip Mobility Drills for Better Leg Workouts

Summary

Jeff Cavaliere of AthleanX presents two quick hip mobility drills borrowed from professional baseball warmup routines. These drills are designed to improve hip mobility and range of motion before leg workouts, ensuring athletes can perform squats and lunges with proper depth and form.

Key Points

Adequate range of motion is a prerequisite for effective leg training — if your hips are restricted, your squat depth and lunge mechanics will suffer
Both drills are adapted from Major League Baseball pre-game warmup protocols, making them athlete-tested movements
The drills can be performed with a Smith machine bar or a foam roller, making them accessible with minimal equipment
Just a couple of minutes of targeted mobility work before training can meaningfully loosen the hips
The movements address two key areas: groin/hip mobility and dynamic hamstring flexibility
Training like an athlete — including proper warmup and mobility work — leads to faster and better results
Recommended volume is ~20 reps per drill

Exercise Details

Drill 1: Hurdle Under (Hip Mobility / Groin Stretch)

Target muscles/areas:

Groin (adductors)
Hip flexors
General hip mobility

Setup:

Set a bar or object at approximately hip height (Smith machine bar or use a foam roller as a visual guide)

Proper form cues:

Step to one side, sink down low into a deep squat-like position while keeping the head upright
Stretch the groin on the lead leg as you sink down
Slide laterally under the bar/object until the opposite groin is stretched
Rise back out and repeat in the opposite direction
Move fluidly back and forth, sinking deeper with each rep

Common mistakes to avoid:

Letting the head drop or trunk lean excessively forward
Rushing through the movement without sinking into the groin stretch

Sets/Reps: ~20 reps total (alternating sides)

Drill 2: Hurdle Over (Dynamic Hamstring Flexibility)