Skip to content
← Warm-up libraryNOMVEX · Muscle and trunk activation

Side-lying hip-opening activation

Hip control before lateral footwork.

Your exercise in three steps

Side-lying hip-opening activation

Side-lying hip-opening activation
Side-lying hip-opening activation — PREPARATIONTraining mat1PREPARATIONTraining matSide-lying hip-opening activation — EXECUTIONLie on one side with the lower knee bent. Raise the upper leg in a small controlled range without rolling the pelvis backward.2EXECUTIONLie on one side with the lower knee bent.Raise the upper leg in a small controlledrange without rolling the pelvis backward.Side-lying hip-opening activation — CHECKStable pelvis and consistent hip motion.3CHECKStable pelvis and consistent hip motion.

Three vector instruction panels for offline use. The reference photograph is not included.

Side-lying hip-opening activation
Real full-frame reference photo. · Odbojkarska zveza Slovenije from Slovenia · Public domain
COURTSIDE WARM-UP CARD

Equipment and setup

Training mat

Execution

Lie on one side with the lower knee bent. Raise the upper leg in a small controlled range without rolling the pelvis backward.

Suggested dose

2 × 8 controlled reps each side

Quality check

Stable pelvis and consistent hip motion.

Safety and adjustment

Avoid trunk rotation and uncomfortable hip angles.

Warm-up is not a tactical drill

These actions prepare the athlete for training. Reception, serving, setting, blocking and attacking are classified separately in the skills library.

Technical skills →Choose another warm-up →
Nomvex Volleyball