Knee/Hip Stability Exercises [Part 2]

As promised, here’s Part 2 of the series, and it comes to you in the form of a video

 

I’ve also got some more advanced exercises that follow these ones that will really jack up your hip stability and punching power…

So give me at least 30 Comments and I’ll be sure to film it for you ASAP.

 

 

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[…] Knee/Hip Stability Exercises [Part 2] […]

amy
amy

awesome glute activation exercises!

karaoke Noelle

I absolutely agree with what you have said. Actually, I browsed through your additional content articles and I do believe you happen to be definitely correct. Best wishes with this site.

nick dunne
nick dunne

how often should i do these?

Eric

Do these exercises 2 x/week, up to 3 x/week.

Derek
Derek

Woooo!!! awesome man,cant wait for the next vid,jst want to say me and my friend who does muay thai and is bout 240lbs,wer as im only 170,used a “punch machine” (dnt kno what to call it),anywho it measures your punch strength and well i beat him lol so im pretty sure thats thanks to you so thanks a bundle,everything your producing is amazing,once again many thanks my man!

Eric

Hey guys my Internet has been down so I’ve been behind in a lot of things but because of the 30+ comments I’m gonna put together a killer video for y’all!

E

David
David

two thumbs up…very useful info as always dude…

Dru
Dru

Hey Eric, I somehow jammed my big toe pretty bad sparring a few weeks ago and it hurts to bend it up. So in the lunges I have to point the toes on my rear foot outwards to avoid bending it. Will this effect the exercise and the benefits? It’s on my left foot and I have an orthodox stance so it doesn’t really effect me when throwing a cross. By the way I was watching a video of me sparring and freeze framed it right as I threw a cross and sure enough, my knee was rotating outside my foot just as you described! Never would have noticed before this article.

Dean Brown
Dean Brown

Thanks Eric as always great tips cheers Pal

patrick
patrick

Great video Eric,
I’m looking forward to trying out that excercise. I will have to get a resitance band first…maybe I could try it with an old pair of y fronts 😉

cole
cole

nice video cant wait for the more advanced exercises

sy
sy

nice video cant wait to try it

Mickael
Mickael

Nice. Im a big KB fan so Iam going to do some combinations. Your exercises and holding KB on the hips and some c/p or jerks. What do you thinka about that?

Thanks

Matt

Cool couple of exercises to work into my program, thanks Eric.
Love the side bridge leg raises!

dragonmamma/naomi
dragonmamma/naomi

Today I did the lunges with the resistance band. I knew that I was right-leg dominant (I’m left-handed) but I didn’t know how bad it was! I did OK on the right leg, but when I got to the left, I was struggling to not fall over, and I didn’t even have the band pulled very tight. I really had to focus to keep that knee from caving in.

This is the most useful advice I’ve had all year. Thank you, thank you, thank you!

Eric

Dragonmamma you are ALWAYS welcome and I really appreciate all the feedback you leave me in the Comments

dragonmamma/naomi
dragonmamma/naomi

Did the resistance lunges today for the third time, and there’s already a major improvement. I have the feeling that this will really help with my running gait; I usually look like a lurching zombie when I run.

dragonmamma/naomi
dragonmamma/naomi

Update: During the past six weeks of training for my first-ever race, I incorporated those lunges into my strength training 3 days a week.

I won 1st place in my age division! I did the 5K in 29:01. In training I never got below a 10 minute pace, but my race pace was 9:20. Not exactly greased lightning, but considering I’m a 52 year old woman who hates running and broke my ankle 6 months ago, I’m quite happy with the results.

Of course I don’t know how big a part the resistance lunges played, but I’m positive that they were a contributing factor. There were also hills in the race, which I did not practice on at all, but my legs were in great shape; my lungs were the limiting factor.

Eric

Awesome to hear – congrats!

I’m sure all the lunging you did helped get your glutes firing properly and helped you *almost* run as fast as greased lightning lol…

tom
tom

The right hand will be an even stronger punch if the righ foot comes forward about 6 inches on delivery.

Fjs
Fjs

Great stuff as always Eric, your explanations are useful, with exercises like this I find it useful to understand exactly how these exercises work into fighting.

A small question though, a lot of your information seems to be geared towards grappling and punching (not surprising, they’re essential parts of MMA), but have you got anything lined up for working on kicking power?

Sue
Sue

Thanks Eric, great information!

Eric

Hey Guys,

First of all, thanks for all of the great Comments. I really appreciate them and it helps me to know that I’m helping you!

One thing I forgot to mention in the video or article is that not only does this increase punching power, but it also improves your balance when you throw a big punch because instead of falling over, you’re centred and you can quickly get back to your defensive stance, throw a follow-up hook, or circle in or out.

So this concept is an important one on many levels!

Will
Will

Very good video thanks for the tips Eric.

ken

Another set of excellent training information for MMA. Simply second to none when it comes to MMA specific exercises and training.

V
V

I only see white space. No video. Anyone know why? Thanks.

Eric

Dude, not sure what’s up – it’s a YouTube video that’s embedded in this post, try to watch it on YouTube directly at this link:

http://www.youtube.com/watch?v=HUfOTP68QqE&feature=player_embedded

Manan M. Bali
Manan M. Bali

Excellent exercises for hip stability.
I am doing some balancing exercises but these exercises are for hip muscle strengthening, some thing very important during fight.
Thanks Eric.
God Bless You.

Daniel

Good exercises to work the hips and legs.
Can’t wait for the next video.
Thank You!

Yossi Heim
Yossi Heim

Enlightening material !
Thanks

duncan vancouver BC
duncan vancouver BC

thanks ! great video

ken
ken

great, clear instruction…good to work into my routines and keep my body guessing
thanks for what you do

leo
leo

i am already following your crazy 8 w/o and have got good results. good instructional vids, keep them coming.

Sanne

Thanks! Clear explanation, will use this in my lessons.

dragonmamma/naomi
dragonmamma/naomi

I already do the first two on a regular basis. I need to try that last one (split-squat with resistance band) when I get to the gym tomorrow. Yeah, that looks like it might be exactly what I need.

kenji nitta
kenji nitta

Nice side plank variation!

Justin
Justin

wooo, looks easy, but not so much. That side plank plus leg lift is awesome.

rocky
rocky

awesome thanks for all the great tips i have incorporated them into my routines and feel a lot better.

joe stigen
joe stigen

Does exactly what you say it should. I love it, keep up the superb work!

Steve
Steve

Awesome stuff. Cant wait to see more

Reno Nielsen
Reno Nielsen

it look cool. why don´t you set it up in the program that you have, so we can use it or try it? 🙂 love your work it´s so awesome Mr.Wong.

Thosh

nice!! Exactly what we need!