Today's Edge: Strong hips that move well are happy hips.

The Drop Squat is a great hip mobility exercise. It targets the posterior/lateral glute muscles and the hip joint on the front leg. The dynamic nature of slowly stepping into this position will also help to build strength and stability through the hip on the front leg.

Keep the core engaged to avoid letting the low back arch. Keep the chest facing forward. A common mistake is to let the chest fold over as you drop into the squat. Be sure to take a big enough step behind so that the knee on the back leg doesn't crash into the calf on the front leg. 

Use this exercise as a warm-up for any activity. It's also a great way to break up long bouts of sitting at work, on an airplane, or in a car. Shoot for 2-4 sets of 8-15 steps each direction.

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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge.  He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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