Uploaded December 2023 | Updated September 2026, 13 hours ago
We’ve worked with thousands of hockey players of all levels at @mbscofficial and one of the things we really try to focus on improving is the strength and mobility of the hips.
That nature of hockey is that players skate a TON resulting in a lot of hip stress which can commonly lead to issues like adductor strains, sports hernias, FAI, glute tendinonpathy and hip flexor irritation. In addition to a regular hip mobility routine that helps maintain general hip range of motion, a solid s lower body strength program that focuses on developing strength through full range of motion in multiple planes can be an extremely valuable way to develop durability in the hips.
🔹Lateral Squat:
Lateral Squats are criminally underrated in value for improving hip mobility and hip strength. Similar to slideboarding they have great carryover to the skating stride and allow us to train the hips moving in the frontal plane while strengthening the adductors and the lateral hip muscles.
🔹Split Squats/Lunge Variations:
Split squats and lunge variations are a centerpiece to our lower body strength programming at MBSC. They allow us to work on improving hip mobility while developing tons of lower body strength in the hips and quads. We often use both regular split squats and rear foot elevated split squats in the program.
🔹Active Hip Flexor Strengthening: Supine Cable Hip Flexion/Hip Flexion + Adduction:
I think for the skating AND running athlete isolated hip flexor strengthening is a necessity. In order to build durability and reduce strains, strengthening of the psoas, illiacus, pectineus and adductor breves should all be strengthened to improve isolated flexion as well as flexion + adduction.
Give these a try and let me know how you like them in the comments!
We’ve worked with thousands of hockey players of all levels at @mbscofficial and one of the things we really try to focus on improving is the strength and mobility of the hips.
That nature of hockey is that players skate a TON resulting in a lot of hip stress which can commonly lead to issues like adductor strains, sports hernias, FAI, glute tendinonpathy and hip flexor irritation. In addition to a regular hip mobility routine that helps maintain general hip range of motion, a solid s lower body strength program that focuses on developing strength through full range of motion in multiple planes can be an extremely valuable way to develop durability in the hips.
🔹Lateral Squat:
Lateral Squats are criminally underrated in value for improving hip mobility and hip strength. Similar to slideboarding they have great carryover to the skating stride and allow us to train the hips moving in the frontal plane while strengthening the adductors and the lateral hip muscles.
🔹Split Squats/Lunge Variations:
Split squats and lunge variations are a centerpiece to our lower body strength programming at MBSC. They allow us to work on improving hip mobility while developing tons of lower body strength in the hips and quads. We often use both regular split squats and rear foot elevated split squats in the program.
🔹Active Hip Flexor Strengthening: Supine Cable Hip Flexion/Hip Flexion + Adduction:
I think for the skating AND running athlete isolated hip flexor strengthening is a necessity. In order to build durability and reduce strains, strengthening of the psoas, illiacus, pectineus and adductor breves should all be strengthened to improve isolated flexion as well as flexion + adduction.
Give these a try and let me know how you like them in the comments!
