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- Here are some open chain hip exercises:
- Dumbbell flyes: Hold 1 dumbbell in each hand and lie flat on a weight bench. Bring your hands over your chest with arms slightly bent, so the dumbbells meet above your chest. Lower your arms out to the side (like wings). Don’t extend your arms past your shoulders. Bring dumbbells back up over your chest in a hugging motion. Repeat 10 times and perform 2–3 sets.1
- Hip bridge
- Squat
- Lunge
- Wall slide
- Push ups
- Pull ups2
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.- Hold 1 dumbbell in each hand and lie flat on a weight bench.
- Bring your hands over your chest with arms slightly bent, so the dumbbells meet above your chest.
- Lower your arms out to the side (like wings). Don’t extend your arms past your shoulders.
- Bring dumbbells back up over your chest in a hugging motion.
- Repeat 10 times and perform 2–3 sets.
www.healthline.com/health/4-kinetic-chain-exercisesHip bridge Squat Lunge Wall slide Push ups Pull upswww.verywellhealth.com/open-and-closed-kinetic-c… - People also ask
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