Hip / Groin Flow
Demo video coming soon
How to Do It
Move through a flowing sequence of hip and groin mobility movements — deep squat holds, adductor rockers, hip circles, and gentle lunges with rotation — transitioning smoothly between positions and breathing throughout. Move slowly and rhythmically, easing into each range without forcing. Complete the prescribed flow.
Why It Works
A flowing mobility sequence gently takes the hips and groin through multiple ranges, maintaining and restoring the hip and adductor mobility that the wide demands of skating require; the flowing, breath-paced format promotes mobility and recovery in the most skating-relevant areas.
Hockey Transfer
Restores and maintains the hip and groin mobility central to the wide skating stance, crossovers, and stride; keeping these areas mobile supports stride range and is a key strategy to reduce the groin/hip strains common in hockey.
Coaching Cues
- "Flow smoothly between positions"
- "breathe and ease into each range"
- "no forcing, move with control"
Common Mistakes
Forcing ranges; rushing the flow; holding the breath; skipping the groin-specific positions
Progression / Regression
deeper ranges or longer holds in each position
smaller ranges or fewer positions
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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