F.I.T. Blog

Hip Train Tracks

An ideal deadlift looks simple, and it is: hinge down, lock onto the bar, pull out the slack and stand up.

So, if YOUR deadlift feels like you are twisting or shifting side to side, you need to build some train tracks for your hips and legs!

What are heck are train tracks?

They are active lateral and medial stabilizing muscles used in conjunction with your massively strong hip flexors and extensors. Simply put, they help you get strong and keep training by preventing injury.

So if you are training the deadlift, or any lift where you can screw your feet into the floor, you need to learn how to properly engage your lateral (abductors) and medial (adductor) stabilizing muscles.

And a great exercise to accomplish this: Glute Bridges

Here’s why

  1. Both feet are on the floor
  2. Short foot activation like the deadlift
  3. Actively use the glutes with the focused muscle group

Basically there is a boatload of carryover to the deadlift!

Mini Band Glute Bridge for Lateral stabilizers (Abductors)

  1. Mini band goes around your knees
  2. Actively push out into the band as you engage the floor
  3. Push the ground away, elevating the hips
  4. Maintain tension with the band throughout

Med Ball Glute Bridge for Medial stabilizers (Adductors)

  1. Place a med ball between your knees
  2. Squeeze the ball aggressively as you engage the floor
  3. Push the ground away, elevating the hips
  4. Maintain aggressive tension with the ball throughout

We are FIT Strong!
Coach Jared