The alternating shin box is fundamental for developing hip mobility and promoting active movement. Adding this exercise to your routine improves flexibility in key muscle groups, including the glutes, piriformis, TFL, IT band, hip flexors, and lower back. It's particularly effective for strengthening both internal and external hip rotation. Exploring different modifications can provide additional challenges and enhance your results as you progress.
Start seated with knees bent and feet flat. Cross your right ankle over your left knee, then rotate your hips to bring your left knee towards the ground behind you. Hold briefly, feeling the stretch. Return to the starting position and repeat on the other side, crossing your left ankle over your right knee. Keep alternating sides, focusing on maintaining good posture and engaging your core throughout the movement.
Complete three sets of 5 to 10 reps per side with 60 seconds of rest between sets.
){kind=link}