Rickson Squats for Improved Hip Mobility and Core Strength

In continuing with the theme of making core conditioning a primary focus with all exercise, this is a look at how to do a simple roll that ends in something of a hybrid between a front lunge and hip adduction stretch.

Start by rolling back on a comfortable surface, then use the momentum coming back toward your starting point to roll up into the position shown in the video where one foot lands in front as it would with a front lunge and the other leg remains behind the front leg, hip externally rotated with the shin bone and top of the foot acting as points of contact with the ground.

By keeping your core tight and leaning your pelvis forward while in this position, you should feel a pleasant stretch through both hips - the front hip in flexion and the back hip in external rotation and abduction.

Once you've felt the end point of this stretch, roll back again and repeat this "Rickson" squat with your legs in opposite positions so that both hips experience both stretches.

As a reminder to keep your core tight throughout this movement, you can keep your hands clasped in front of your lower chest and upper abdominal region. Try working your way up to 10 repetitions, 5 on each side, and as you should with all exercise, maintain steady breathing throughout.

Rickson squats are named after Rickson Gracie, a legendary Brazilian Jiu Jitsu martial artist.