Forums Discussions Leg extension hip irritation

  • Leg extension hip irritation

    Posted by poling4fun on June 25, 2024 at 7:54 am

    Hi!<div>I’m hoping that someone here knows what’s up with my hips. :D</div><div>
    </div><div>I’m trying to get better at lifting my legs higher (to a Y-stand). I’m fairly strong but I can’t get my legs above hip level. I feel like there’s cartilage getting in the way? I can also hear noises coming from my hips when lifting my legs. Leg lifts seem to irritate something in the front of my hips (right beneath my hip bones).</div><div>
    </div><div>Is there anything I could do to overcome this issue?</div>

    Veena replied 2 weeks, 3 days ago 2 Members · 3 Replies
  • 3 Replies
  • Veena

    June 25, 2024 at 3:30 pm

    If you’re concern there is a physical problem, say from an injury, please see a doctor or PT. Feeling stuck, stiff, cracking, snapping and popping are normal as long as there isn’t sudden sharp, stabbing, numbness or tingling.

    How long have you been pole dancing and how long have you been working on your hip strength and flexibility?

    Are you following a program here, doing self-guided training or not currently a subscriber? No worries if you’re not a paid member, knowing what you’re working on and a little bit of exercise history will help me provide more guidance if needed.

    For now, as long as you don’t have some preexisting condition, it sounds like you need to focus on strengthening your hips and also stretching. If you have access to my tutorials these exercise tutorials would be helpful.

    V sit compressions


    Hip external rotations

    Lying V straddle

    Butterfly stretch

    If you’re interested in following along with a workout designed to improve this area here are some you can try.

    I highly suggest this one, Hips and Pelvis routine

    Here are some other good ones too.

    Active middle splits routine

    Tick tock leg routine

    Yoga block lower body work out

  • poling4fun

    June 25, 2024 at 5:23 pm

    Thank you for the reply. :)<div>
    </div><div>I do have access to the paid content. I’m a beginner to poledancing (I have my own pole and I’ve taken some IRL classes). However, I’m not a complete beginner to working out. I’ve been resistance training and stretching regularly for about three years before this.</div><div>
    </div><div>I’m currently following the beginner level 2 course but it’s occasionally a bit too easy for me, so I complement the training with gym sessions because I want to build more muscle.</div><div>
    </div><div>I’d prefer to hire a PT but there’s currently no-one specializing in poledancing where I live, so I’ve made it my mission to build a routine that works for me. :D</div><div>
    </div><div>So far, so good. I’ve found a lot of helpful content here on StudioVeena. I’m not particularly worried about injuring myself. I think I’m just lacking flexibility somehow.</div><div>
    </div><div>I’m going to give the exercises that you listed a try. I’ve managed to fix a shoulder instability with your shoulder exercises, so I believe in this.</div>

  • Veena

    June 25, 2024 at 5:35 pm

    Sounds good let me know if you have any questions!

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