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hip and glute · advanced · mat
90/90 Back-Leg Lift-Off
hip rotatorsgluteus mediusend-range hip control
0.0s / 6.8s
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Gluteus Medius (ant.)
12%
TFL
10%
Deep Rotators
10%
Trans. Abdominis
15%
Obliques
12%
Deep Rotators 10% · Trans. Abdominis 15% — deep, not shown on the figure
Sets
2
Reps
5 lift-offs of 4 sec each side
Hold
4 sec per lift
Rest
60 sec
The classic end-range hip-control test — expect the hover to be tiny and the cramp to be honest.