Category: Lower Body 101

When You Only Feel Quad During the 90-90 Hip Lift

The Lewitt postion (or 90-90 hip lift) is supposed to target hamstrings and distal glute to drive hip internal rotation all…day…every…day. But what if you feel quads only? Is that okay? Uhhh….no fam. Find out in the video/post below what is going on here and most importantly, what the heck to do about it! Why are quads contracting during the 90-90 hip lift? The quadriceps extend the knee, but there is no “pure sagittal” movement. There is a rotational action through the knee joint as you drive extension. That rotation is tibal external rotation and femoral internal rotatio. Since the lewitt position aims to increase femoral internal rotation, the quads can compensatorily contract to drive internal rotation, but attempting to do so at the distal femur. This cheat could be because you are asking the individual to posteriorly tilt the pelvis against gravity. But fam, we want internal rotation at the proximal femur, so this action is likely not going to get you a whole lotta femoral internal rotation and subsequent sacral nutation. In fact, quad activity is often paired with lumbar extension in this case. So what is one to do? I’m glad you asked!!!! Other interventions to use when you feel quads during the 90-90 hip lift Your first line of defense will be to coach the snot out of this move. Make sure they can create a pelvic tilt without engaging abs as well as keeping the lower back flat on the floor. That can help your

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When to Combine Pronation and External Rotation

Although external rotation and supination are paired, so too with internal rotation and pronation, sometimes you must drive pronation and external rotation. This need is especially common if you see a twist through the knee joint. In today’s post, we dive into when you have to do that. Steps for combining pronation with external rotation With these types of folks who present with hip external rotation loss and inability to pronate the foot, you have to untwist these folks. The first line of defense if you have manual skills is to perform manual therapy of the foot. I would look at restoring the following movements: Ankle dorsiflexion Calcaneal eversion First ray manipulations Cuboid manipulations If you don’t have manual skills, wedging the calcaneus laterally to drive eversion can work. You can also perform offset exercises, such as an offset wall squat, to drive rotation and further external rotation: Be mindful as you drive these motions, often people can cheat calcaneal eversion by plantarflexing the first ray even further!

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The Foot Explained

Biomechanics, compensation, and treatment of the foot Movement Debrief Episode 119 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the setlist: What is the relative foot position during inhalation and exhalation? What strategies can be used to improve pronation and supination limitations? How can I improve dynamics in a flat foot? How does the foot move during a squat? How do bunions form?

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