# @protein.papi_ on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DM0MZn7s6ml
- **Gondola URL:** https://gondola.cc/posts/32889767-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f745af5a54.jpg
- **Posted:** 2025-08-01T14:20:17.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

HEALTH HIPS = HEALTHY LOWER BACK 🧰 
-
 Improving hip mobility is essential for maintaining a healthy lower back. When your hips are tight or weak, your lower back tends to compensate—leading to strain or injury. Weighted hip mobility exercises add resistance to strengthen and stabilize the hip joint while enhancing range of motion.

Here are 5 effective weighted drills to improve hip and lower back health: 

1: Weighted 90/90 Hip Get Ups 

Targets: External hip rotators
How: Sit on the floor in a 90/90 position. Hold a light plate or dumbbell against your chest. Slowly lift your torso under control, keeping the torso upright. Return to bottom position lean forward with a tall torso and repeat. 

Why it helps: Improves hip rotation, which is critical for spinal decompression during walking, running, and lifting

2: Weighted Deep Squat Rocks

Sit in a deep squat (ass to grass), holding a light weight (usually a kettlebell or dumbbell) in front of you to counterbalance, and gently rock your weight forward and backward or side to side. Pushing out on the knees.

3: Goblet Cossack Squats
Targets: Adductors, glutes, hamstrings, quads, and hip flexors

How: Hold a dumbbell or kettlebell at chest level. Lunge laterally to one side, keeping the other leg extended and foot flat or slightly rotated. Keep your chest upright.

Why it helps: Enhances frontal-plane mobility and strength; reduces compensation in the lumbar spine during lateral movement.

5: Couch Hip Flexor Stretch 

Stretches hip flexors & quads. Improves hip extension & posture. Reduces lower back pain. Enhances athletic performance

Why it helps: targets the hip flexors and quadriceps, which often become tight from prolonged sitting. By lengthening these muscles, especially the psoas, the stretch helps restore proper hip extension. This reduces anterior pelvic tilt, which in turn takes pressure off the lower back, improving posture and spinal alignment. It's especially helpful for relieving lower back stiffness and unlocking restricted hip movement.

Hope this helps 🫡

Peace and Movement ✌🏽

#hipmobility #hipstrength

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## Tags

hipmobility, hipstrength

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