Shin Boxes

Shin Box Exercise

The shin box exercise is a versatile mobility drill that focuses on improving hip flexibility, core strength, and rotational stability. By sitting on the floor with your legs positioned at right angles, one in front and one to the side, this movement opens up the hips and strengthens the core while training for better rotational movement. Ideal for athletes and fitness enthusiasts, the shin box exercise encourages functional mobility, helping you perform everyday activities like squatting, bending, and twisting more efficiently.

This exercise is especially useful for those who need to reduce tightness in the hips and increase hip rotation, which is crucial for sports like martial arts, golf, and running. The shin box movement can be adjusted to various fitness levels, from basic mobility training to more advanced progressions like hip lifts and transitions. By incorporating the shin box exercise into your routine, you’ll improve hip stability, relieve lower back discomfort, and refine rotational movement patterns, promoting better posture and overall mobility.

Equipment Needed

Open floor or yoga mat

Instructions for shin boxes:

  1. Sit on the floor with knees bent and feet flat in front of you
  2. Rotate one leg externally and the other internally and lay them on the floor with knees bent to about 90 degrees each
  3. Try to keep your hips relatively flat on the floor
  4. Hold the position for a few seconds
  5. Lift your knees up, keeping your feet flat on the floor. Rotate your hips so your legs switch roles, moving from external to internal rotation and vice versa
  6. Hold this position for a few seconds while keeping your hips flat
  7. Switch back and forth for the prescribed amount of reps

Common Error

Allowing your hips to lift from the floor. Depending on your level of flexibility they may need to roll off the floor slightly. Your goal is to try and get your hips a little lower every rep.

Shin Box Progressions / Regressions:

If this is too challenging:

  • Grab a light medicine ball or even a pillow, hold it against your chest and squeeze. This will engage your core and help you control this movement a little bit more.

If you want more of a challenge:

  • N/A

 

 

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