Modified Myrtl Routine

Modified Myrtl Routine

The Myrtl Routine is a group of exercises that focuses on strength and mobility of the hip joint and the muscles that surround it. The Myrtl Routine has been modified and is a good routine to perform as part of a warm-up or prehab program.

Perform each exercise one set of 10 on each side. Each exercise should be performed slowly and under control, though the leg swings may be performed with more speed.

 

Clamshells

  1. Lie on your side and make a 45-degree angle with your knees.
  2. Keeping your feet together, lift your top knee off your bottom knee.
  3. Lower and repeat.

Straight Leg Raise

  1. Lie on your side with your knees straight.
  2. Lift your top leg off your bottom leg 6-9 inches.
  3. Lower and repeat.

Straight Leg Raise with Twist

  1. Lie on your side with your knees straight and top foot pointed up.
  2. Keeping your top foot pointed up, lift your top leg off your bottom leg 6-9 inches.
  3. Lower and repeat.

Donkey Kick

  1. On your hands and knees
  2. Pull your knee toward your chest and then, kick your leg up behind you, keeping your knee bent.
  3. Lower and repeat.

Donkey Whip

  1. On your hands and knees
  2. Lift your leg behind you and swing your leg to the side and front.
  3. Swing leg back and repeat.

Donkey Whip

  1. On your hands and knees
  2. Lift your leg behind you and swing your leg to the side and front.
  3. Swing leg back and repeat.

Fire hydrant

  1. On your hands and knees
  2. Lift your leg to the side, keeping knee bent, until your knee reaches hip height.
  3. Lower and repeat.

Side Plank

  1. Lie on your side resting on your elbow with your knees straight.
  2. Lift your hips off the floor 6-9 inches.
  3. Hold 10 seconds.
  4. Lower and repeat.

Front-Back Leg Swing

  1. Stand with your feet hip-distance apart. Rest one arm on a wall for balance.
  2. Swing your leg forward to hip height and then backward.
  3. This should be a fluid, continuous motion.

Lateral Leg Swing

  1. Stand with your feet hip-distance apart. Rest one arm on a wall for balance.
  2. Swing your leg in front of you to the inside, then outside.
  3. This should be a fluid, continuous motion.