Hip muscles are a weak link for many people, and directly strengthening them doesn't solve the problem, it needs to be linked to the overall. This can fundamentally improve our freestyle leg technique, allowing us to increase speed and reduce the risk of injury.

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Hip muscle activation methods are not all suitable.

The hip muscles should play a leading role, providing the starting and stabilizing action. Because we sit and move less, the lower back and hip muscle groups become slack, while the hamstring muscles become more active. This makes us use this muscle group more when walking and swimming.

In the lower back, hip and thigh back side muscle system, the hip should occupy the main role, playing the starting and stabilizing role. However, because we sit and move less, the lower back and hip muscle groups become slack, while the hamstring muscles become more active.

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Try 'from top to bottom' training sequence

The hip muscles should play a leading role, providing the starting and stabilizing action. However, because we sit and move less, the lower back and hip muscle groups become slack, while the hamstring muscles become more active.

In the lower back, hip and thigh back side muscle system, the hip should occupy the main role, providing the starting and stabilizing action. However, because we sit and move less, the lower back and hip muscle groups become slack, while the hamstring muscles become more active.

In the lower back, hip and thigh back side muscle system, the hip should occupy the main role, providing the starting and stabilizing action. However, because we sit and move less, the lower back and hip muscle groups become slack, while the hamstring muscles become more active.

In the lower back, hip and thigh back side muscle system, the hip should occupy the main role, providing the starting and stabilizing action. However, because we sit and move less, the lower back and hip muscle groups become slack, while the hamstring muscles become more active.

Try 'from top to bottom' training sequence

In the lower back, hip and thigh back side muscle system, the hip should occupy the main role, providing the starting and stabilizing action. However, because we sit and move less, the lower back and hip muscle groups become slack, while the hamstring muscles become more active.

Try 'from top to bottom' training sequence

In the lower back, hip and thigh back side muscle system, the hip should occupy the main role, providing the starting and stabilizing action. However, because we sit and move less, the lower back and hip muscle groups become slack, while the hamstring muscles become more active.

Try 'from top to bottom' training sequence

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In the lower back, hip and thigh back side muscle system, the hip should occupy the main role, providing the starting and stabilizing action. However, because we sit and move less, the lower back and hip muscle groups become slack, while the hamstring muscles become more active.

Try 'from top to bottom' training sequence

In the lower back, hip and thigh back side muscle system, the hip should occupy the main role, providing the starting and stabilizing action. However, because we sit and move less, the lower back and hip muscle groups become slack, while the hamstring muscles become more active.

Try 'from top to bottom' training sequence

In the lower back, hip and thigh back side muscle system, the hip should occupy the main role, providing the starting and stabilizing action. However, because we sit and move less, the lower back and hip muscle groups become slack, while the hamstring muscles become more active.

Try 'from top to bottom' training sequence