Hips and adductors
Hip Opener (Walking)
The Hip Opener (Walking) is a mobility exercise with no equipment for your hip flexors. Share of the load in the Zulta muscle model: gluteus maximus 22%, gluteus medius 18% and hip flexors 16%.
How to do it
- Stand tall with the hands on the hips.
- Lift one knee up in front to hip height.
- Rotate the knee out to the side, opening the hip, and place the foot down a step forward.
- Repeat with the other leg as you walk forward.
- Continue for 30 to 45 seconds, breathing steadily.
Tips
- Make the circle big and slow.
- Keep the standing leg straight and the torso tall.
Common mistakes
- Leaning the body sideways to lift the knee.
- Rushing into small, quick circles.
Muscles worked by the Hip Opener (Walking)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Circles, swings and switches move the hip through flexion, rotation and abduction, with the glutes, adductors and hip flexors taking turns.
Hip Opener (Walking) alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Hip Opener (Walking) work?
Mainly the gluteus maximus and gluteus medius. The hip flexors and adductors assist.
Is the Hip Opener (Walking) good for beginners?
Yes. The Hip Opener (Walking) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Hip Opener (Walking)?
For example the 90/90 Hip Switch, Hip CARs and Leg Swing (Side to Side). They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.