The Story of 7-Way Hips
What is 7-Way Hips?
7-way hips is an exercise done to strengthen the hips, more specifically, the glute medius. It is performed by laying on your side and using the top leg to move through 7 movement patterns. It is recommended to do this exercise in a high rep range (10 reps and up) to really reap the rewards it can offer.
Where Did It Come From?
7 way hips comes from Ryan Flaherty who is Nike’s senior director of performance and founder of Prolific Athletes, a science based sports performance training and facility.
Function of The Gluteus Medius
The 7-way hips series is great for strengthening and building up the endurance of the gluteus medius. The gluteus medius is in charge of leg abduction, internal rotation of the thigh, and stabilization of the pelvis. This stabilization can be observed when walking, running, and especially when performing single-legged activities. In all of these movements, the gluteus medius works to prevent the hip opposite to it from dropping. When one of the hips drops, it shifts tension into the opposite knee, causing overcompensation and potential injury. A strong gluteus medius prevents the shift of the hips and keeps the pelvis in line while in use.
Why Do I Need This For Skiing?
One of the most common injuries when skiing is knee-related injuries. That is why it is so important to strengthen the gluteus medius. You can see the connection of the glutes to the knees through one simple action. While standing with feet shoulder-width apart, flex your glutes while looking at your knees. You will find that with the contraction of the glutes, the knees turn out slightly. When we have strong glutes, it can help maintain the angle of your knees to be in line with the midline of the foot. When skiing, there is a lot of demand on the gluteus medius to keep your pelvis level and prevent knees from caving, especially when going into turns over and over again. Training the muscle ahead of time can help prevent fatigue while on the slopes and potential injuries. So, while it may be hard to get through during training, your knees and hips will thank you once you're out skiing!