YouTube Transcript:
20-Min Gymnastics Hips Workout | Follow Along for Strength & Flexibility | No Equipment
Skip watching entire videos - get the full transcript, search for keywords, and copy with one click.
Share:
Video Transcript
Available languages:
View:
Good day everyone. Trainer Maxim with
you. Thank you very much for joining me
for this session. Today we're going to
do a follow along session for the hip
strength. Before we start, I want to
thank everyone who supports my channel.
Thank you very much guys and girls for
your comments, suggestion, for watching
my videos. Your generosity is greatly
appreciated. Super thanks, donations.
Thank you very much. and of course my
support angels. Thank you. Thank you
everyone. Let's start with a simple
warm-up routine for your hips. First,
you just take this position. One leg
forward, one leg back, lean forward,
suck the leg in, spine tall, and just 20
seconds. Stay in that position. And
let's go. One, two, three, four, five,
six, seven, eight, nine, 10. One, two,
three, four, five, six, 7, 8, 9, 20.
Done. Good. And change the leg. Good.
Same idea. Spine tall. Don't crunch.
Suck the leg
in. Open shoulders. And go. 20 seconds.
Very light stretch. 1 2 3 4 5 6 7 8 9
10. 1 2 3 4 5 6 7 8 9 20. And done.
Rest. And immediately let's do the other
drill kind of doggy drill or froggy
drill. This position
here. No crunching. Spine tall.
Shoulders open. Look ahead of you. Bring
the feet apart. And just 20 seconds. 1 2
3 4 5 6 7 8 9 10. 1 2 3 4 5 6 7 8 9 20.
And done. Rest. Good. Shake it a little
bit. And the final part of this, just
straddle. Sit in this position. Legs
apart. No need to lean forward. Just sit
tall. Suck the legs in. Uh upright
position of your torso. No need to do
anything. Just enjoy the stretch. A mild
stretch in the inner thighs. 20 seconds.
1 2 3 4 5 6 7 8 9 10. One, two, three,
four, five, six, seven, eight, nine. And
done. Rest. Great. Give it a shake. Uh
the goal is not to stretch stretch. It's
a warm-up stretch. So we need just very
light tension. Two, three out of 10. 10.
Oh my god. Stretch. Cannot breathe. Get
me out of here. And two, three,
whatever. So we need two, three just to
warm up the hips. Let's do uh this
sequence one more time. Three uh three
of those in a sequence. Let's go. Place
the leg here. Suck the leg in to create
the compression here. Remember your true
hip is here. All the movement is
happening here. So you're not bending
here. You're bending here. And go. Hip
is bending here. Good. And go. 20
seconds. 1 2 3 4 5 6 7 8 9 10. 1 2 3 4 5
6 7 8 9 20. Good. Switch the position.
Switch the legs. Same idea. Leg
in. The hip is bending here. Not here.
Back in. Go. 20. 1 2 spine tall. 3 4 5 6
7 8 9 10. 1 2 3 4 5 6 7 8 9 20. Done.
Good. The next one. Let's do the uh
doggy stretch. Doggy. Because I have
never seen a frog doing it, but my dog
does the stretch every time. Uh, I call
it a doggy stretch. This position, feet
apart. Same idea. Legs in. Remember the
legs are bending here. Spine tall. No
crunching. And go. 20 seconds. 1 2 3 4 5
6 7 8 9 10. Reach out with the tailbone
back a little bit. Elongate the back,
the lower spine. One, two, three, four,
five, six, seven, eight, nine, 20. Done.
Good. And let's do the straddle kind of
precursor of the pancake stretch. So
this position legs in. Try to create the
compression here. So that the
compression the hip flexor is pulling
the pelvis
forward. Therefore the body leans
slightly forward. Not that you're
bending the stomach trying to do this.
And sit tall. Mild stretch. One 2 3 4 5
6 7 8 9 10. 1 2 3 4 5 6 7 8 9 20 and
down. Great. Let's warm up the hips.
First exercise we're going to do, you're
sitting on the floor. This position,
arms back, spine tall, shoulders back,
looking straight ahead. Make sure that
you're not crunching and legs up and
down. Not too high, but every time touch
it for 20 seconds. 1 2 3 4 5 6 7 8 9 10
rest. Now legs a little bit higher and
scissors. 20 seconds. 1 2 3 4 5 6 7 8 9
10 1 2 3 4 5 6 7 8 9 20. Rest. Very
good. Give it a shake. So the goal is
not to bend in the stomach too much. The
goal is just to keep the spine tall. And
if you tiny bit round in the lower back,
it's fine. But generally try to keep the
pelvis tilted forward so that the hip
flexors going up and down. The goal is
not to not to chase the height. We don't
want to do this. One, two, three. Just
as much uh uh height as your flexibility
in the hamstrings allows. Let's do it
one more time. And go up and down. 1 2 3
4 5 6 7 8 9 10. 1 2 3 4 5 6 7 8 9 10.
Rest. Good. And scissors. 20 seconds. 1
2 3 4. Spine tall. 5 6 7 8 9 10. 1 2 3 4
5 6 7 8 9 10. Rest. Great job everyone.
Let's transition into the position on
the stomach. Very simple one. And you go
lie down here. Good. Just keep the upper
spine extended a little bit. So the chin
is not on the floor. Legs together. And
try to lead with the upper legs. Bring
the upper legs off the floor. 20
seconds. And scissors after that. And
go. One, two, three, four, five, six,
seven, eight, nine, 10. One, two, three,
four, five, six, 7, 8, 9, 20. Good. Legs
up. Scissors. 1 2 3 4 5 6 7 8 9 10. 1 2
3 4 5 6 7 8 9 30. Rest. Very good. Nice.
So, the goal here is not to lead with
the feet, not to do this. Feet feet.
feet up but the upper legs to use your
hamstrings, glutes and other guys. Let's
it one more time. Lead with the upper
legs keeping the spine neutral. No
arching in the lower back. No trying to
do this. Neutral spine. Upper back
extended. Shoulders open. Spine tall.
And go. One 2 3 4 5 6 7 8 9 10. 1 2 3 4
5 6 7 8 9 20. Good. Scissors. 1 2 3 4 5
6 7 8 9 20 10 1 2 3 4 5 6 7 8 9 and
done. Perfect. Easy
peasy. Back on the back. Lying down on
the back. Face position. Arms sideways.
Relax. Good. Keep the spine tall. No
crunching. And leg up. Circle movements.
10 seconds in one direction. 10 seconds
in the other. Same on the other side.
Trying to keep the spine intact. And go.
One, two, three, four, five, 6, 7, 8, 9,
10. Opposite direction. 1 2 3 4 5 6 7 8
9 10. Rest. Good. The other one. Same
thing. 10. 1 2 3 4 5 6 7 8 9 10.
Opposite direction. As wide as you can.
1 2 3 4 5 6 7 8 9 10. Rest. Perfect. So
the goal here is to isolate the movement
of the legs from the movement of the
rest of the body. We want to move the
leg around the hip, not with the hip,
not with the spine. So, we want
definitely to avoid these movements when
the body is going side to side like
crazy. Some movements, okay, but try to
stay still. Let's do it one more time.
Arms up, legs. Suck the legs in.
Remember, the movement is happening
here, not here. And go. One, two, three,
four, five, six, seven, eight, nine, 10.
Good. Opposite. 1 2 3 4 5 6 7 8 9 10.
Rest. Good to the other one. Same thing.
1 2 3 4 5 6 7 8 9 10. Opposite. 1 2 3 4
5 6 7 8 9 10. And rest. Fantastic. Let's
keep going. Let's go and sit again in
straddle this
position. Don't push too wide. We don't
need any stretch at this point. If you
feel comfortable uh sitting like this,
sit like this. Spine tall. Shoulders
forward. Now you're going to bring the
leg up. 10 circles in one direction. The
other direction. Same here. Simple.
Angle leg in. One, two, three, four,
five, six, seven, eight, nine, 10.
Opposite. 1 2 3 4 5 6 7 8 9 10. Rest.
Good. Same idea. Leg in. 1 2 3 4 5 6 7 8
9 10. Opposite. 1 2 3 4 5 6 7 8 9 10.
Rest. Very good. Give it a shake. You
might feel a lot of engagement in the
quads. That's fine. In general, try to
focus on that idea of the legs sucked
in. The tension is felt here. The
movement is happening here. The true at
the true hips. Try to emphasize the
movements towards the back, not in front
of you, but up and back to the wall.
Let's do it one more time. Back. One 2 3
4 5 6 7 8 9 10. Opposite. 1 2 3 4 5 6 7
8 9 10. Very good. The other one more to
the back. One, two, three, four, five,
six, seven, eight, nine, 10. Opposite.
One, two, three, four, five, 6, 7, 8, 9,
10. Perfect. Nice. Just do your best.
Now, all time favorite. Let's stay
seated. Feet together. Place the hands
here on the fingertips. Spine tall. No
crunching. Legs in and therefore up. 10
reps. 10 second hold after the each set.
Knee and gole. Legs in therefore up. Two
3 4 5 6 7 8 9. Hold. 10. 1 2 3 4 5 6 7 8
9. Rest. Very good. Nice. Try not to
crunch too much. Try not to lean back
too much. Not like this. Definitely.
Just tighten the shoulders. Tighten the
spine. Sink the fingertips into the
floor. And if it's too easy for you,
then go flat on the palms, especially
with the u the base of the palm on the
floor. Too easy, you keep advancing.
Fingers, palms, fingers, palms, fingers,
palms. As the flexibility of yours
improves, you can move further forward.
Further forward. Ultimate goal would be
to go here and one, two, three, four,
five. But that's difficult. Let's stick
to the first version. On the fingertips
by the knees, angle legs in. 10 reps. 1
2 3 4 5 6 7 8 9 10. Hold 10. 1 2 3 4 5 6
7 8 9. Rest. Perfect. Let's do something
easy. We're going to stay on all fours
just like this. Spine tall, shoulders
open, no crunching. And bring the leg
first forward to the chest without
crunching. Straighten the leg sideways.
One. Return in the reverse order. One.
One.
Two. Three. Good. Four. 10 reps.
Five. Six.
8 9
9
10 rest. Very good. Nice. Try to isolate
the leg movement from the hip. Some mild
movement of the spine. Fine. But try to
stay still. Let's do it on the other
side. Same idea. Spine tall. Good. No
crunching, no arching. Just neutral.
Knee forward. Sideways. One.
Good. Two. No kicking. Just gentle movement.
movement. Three.
Three. Four.
Four. 5.
5. 6.
6. 7.
7. 8.
8. 9.
9.
10. Done. Very good. The goal here is to
keep the leg moving around the hip while
you're making the spinal stable using
your spinal muscles, using your core
muscles, using your body awareness and
coordination and balance and other 2500
things we've talked about in my other
videos. I one more time the other side.
So when you bring the knee to the chest,
it's definitely not a crunch. So the
core taking your pelvis into the extreme
posterior pelvic tilt neutral pelvis
pelvis is not going forward when you
bring the knee forward. So therefore
don't push just move it gently in
straightened sideways. One. Good. Spine tall.
tall.
Two. Three. Good. Try to go tiny bit higher.
higher.
7 8
9
10 Rest. Good. Switch
sides. Same idea. Spine tall. Shoulders
open. No crunching. Go tin higher.
One. Two.
No kicking, just press.
Three. Spine to four.
Press. Press with the hip flexors. Five.
6 7
8 9
9
10. Great.
Now we're going to do the uh lunges
alternating between the front lunge and
the back lunge. 10 for each side. So
you're standing here. You can grab a
couple of light dumbbells if you want.
Standing tall and you're going forward
leg in down. One back. Two and three and
four. Spine. Five and six and seven and
eight. And 9 and 10. No rush. Perfect.
And switch the other side. Same idea.
Forward. Back. Two.
Forward. Back. Four. Good. And five. And
six. 7. Good. 8.
8.
9. 10. And rest. Very good. Just
remember that the true hips are here.
We're bending at these spots, keeping
the spine tall. At no point we want to
do this one. When we lean forward with
the uh either with the hands empty or
dumbbells and after push back spine is
upright, you're going forward strictly
down bending here in the first place.
Let's do one more time. And go forward
one back. 2
2 3
3 4
4 5
5 6
6 7
7 8
8
9 10 and good. The other side. Same
idea. This one forward and one
one 2
2 3
3 4
4 5
5 6
6 7
7 8
8
9 10 and rest. Right now we're going to
do a very interesting exercise called
Kaak squats. And this drill is very dear
to me because I'm actually from a city
called Rasa Hondon in Russia. And that
Kha'Zix, the south borders of Russia uh
ago Kha'Zix squats. So let's do it.
Standing tall. We're going to alternate
between the sides, left, right. 10 reps.
So stay in this position. Take a wide
step sideways and go. One and two. Good.
And three. And four. And five. Spine
tall. Six. Spine tall. Seven. Spine
tall. Eight. Spine tall. Nine. Good. And
10. and rest. Very good. Remember two
things. You're bending here. You're not
bending on the knees. So from the side,
it looks like this.
One, two, and not not with the knees
going forward. So don't think that
you're bending at the knees. Keep the
knees relaxed, loose, so the knees can
bend when the hip bends. The main goal
is to maintain the position. Leg in,
bending here, spine tall. One. Good. Not
with the knee forward. Don't think that
you're extending the knee. You're
straightening the knee on the way up.
No, you're picturing the upper leg going
down into the shin bone. So, you're
starting the movement from these guys to
get up. So, the movement initiated by
the hamstrings, add mus and other guys.
One that will push the knee if anything
back a little bit and not forward. Save
the knees. Let's do one more time.
Standing tall. Upright position. Spine
tall. And go. One. Good. Two. Good.
Three. Spine tall. Bend at the true hip.
Four. True hip. Five. True hip. Six.
True hip. Seven. True hip. Eight. Don't
lean forward too much.
Nine. 10. For those of you who don't
know what the true hip is, have a look
at my video gymnastics hip mechanics. I
explained everything in that video.
Let's do the next one. We're going to do
a very interesting variation of the
squats. I'm going to do that with 5 lb
dumbbells. If you don't have dumbbells,
just do that with the empty hands, but I
will make it more interesting for you.
So, we're going to go in this position
wider upright upright spine, shoulders
open, bending the true hips. You go into
the squat, deep squat. One, and with the
dumbbells up behind the ears, two, and
return. And let's do five of that. Uh,
squats. And we're going to hold for 10
seconds at the end with the arms behind
the ears. Ready? And go. Squat. One.
One.
Good. Two. Legs in. Legs in.
Three. Good. Spine
upright. Four. Good. Upper spine
extended. Five. Hold it for 10 seconds.
One, two, three, four, five, 6, 7, 8, 9,
10. Rest. Very good. Might be slightly
challenging. So, try to make sure that
you're not going into the squats with
this position and not holding the
dumbbells here as upright as possible.
Keep the spine neutral. Again, I have a
video on the neutral spine, gymnastic
spinal mechanics. Check it out. Let's do
it one more time. Same
idea. Staying tall at the hips. Kind of
sucking the legs in. Relax
in. One. Good. Not too fast. Control.
Relax in.
Two. Good.
Control. Three. Good.
Good.
Control. Four.
Good. Control. Legs in. Legs in. Hold.
One. Two. Legs in. Spine tall. Four.
Five. Six. Seven. Eight. Nine. 10. Rest. Very
Very
good. Nice. Next one. For this one, we
will need a very long stick. If you
don't have a long run stick, you can use
a long towel, a long strap, an elastic
band, whatever. Just be creative. We're
going to challenge the hips uh while
working with the shoulder mobility. So,
we're going to take this position, squat
position. Stay in that position,
focusing all the time on the hips, true
hips, relaxing, staying well planted,
not heels off. Grab it wide. And from
this position, go all the way down. One,
two, and three. And we're going to do 10
of these movements. After that, hold the
position with the stick behind the back
for 10 seconds. Again, the entire focus
is on the hips. How well you control the
hips while you're distracted by the
movement of the arms. That's the
essence, right? We need to keep the
control when we're performing other
difficult exercises. The hips are our
base. It must support the other
movements. That's exactly what we're
going to train. Let's go down into the
squat as low as you can, as vertical as
you can, wider position, and go 10 reps.
One. Good.
Two. Three. Focus on the hips.
Four. Five. Good. Six. Spine tall.
Seven. Upper spine extended. Eight. Legs
in. 9. And hold for 10. 1 2 3 4 5 6 7 8
9 10. Rest. Nice. Good. If you feel some
burn in the quads or anywhere else, just
don't pay attention. It's in your head.
Just focus on the movement and keep your
face straight. Very important. Let's do
it one more
time. Same
idea. 10 reps. If you have good shoulder
mobility, you can go narrower to
challenge the shoulders a little bit
more at the same time, but the shoulders
are not the focus here. And go. Grab it.
White. Go down. Hips and up. One. Good.
Two. Upright. Three. Hips.
Four. Legs in. Upper legs in. Five. Six.
Six. 7.
7.
8. 9. 10. Hold. 10. 1 2 3. Pretend that
it's easy. Four. Five. 6 7 8 9 10. Rest.
Very good. Oh, good job, guys. Now,
we're going to do a cool down. We're
going to take the squat position. Stay
there for one minute. Slightly bouncing.
So, we'll go here. Legs tucked in in the
true hips. Take the position in one
minute. Bounce. One 2 3 4 5 6 7 8 9 10.
Spine tall. One 2 three four five six
seven eight nine 20. At the true hips
bending. 1 2 3 4 5 6 7 8 9 30. Legs in.
I'll switch the angle for you. 1 2 3 4 5
6 7 8 9 40. Well planted. Not heels off.
1 2 3 4 5 6 7 8 9 50. Movement is coming
from the upper leg up and down. 1 2 3 4
5 6 7 8 9 30. Done. Rest. Oh. Oh, that's
nice. I would love to continue, but
sadly I can barely feel my legs at this
moment. So, I think that's enough for
today, guys. Go and do your day. Uh, you
can do the stretching we did at the very
beginning uh just to regain the control
of your legs. Otherwise, I'll see you in
my next video. Bye-bye. Trainer Maxim
Click on any text or timestamp to jump to that moment in the video
Share:
Most transcripts ready in under 5 seconds
One-Click Copy125+ LanguagesSearch ContentJump to Timestamps
Paste YouTube URL
Enter any YouTube video link to get the full transcript
Transcript Extraction Form
Most transcripts ready in under 5 seconds
Get Our Chrome Extension
Get transcripts instantly without leaving YouTube. Install our Chrome extension for one-click access to any video's transcript directly on the watch page.
Works with YouTube, Coursera, Udemy and more educational platforms
Get Instant Transcripts: Just Edit the Domain in Your Address Bar!
YouTube
←
→
↻
https://www.youtube.com/watch?v=UF8uR6Z6KLc
YoutubeToText
←
→
↻
https://youtubetotext.net/watch?v=UF8uR6Z6KLc