Exercise Tutorial: Hacky Sack
Table of Contents
What Is The Hacky Sack Exercise
The hacky sack exercise is as dynamic stretch that is often use for all sports. Helps with activating and warming up the hip flexors, glutes, and adductors amongst many other muscles.
How to Do the Hacky Sack Exercise
Maintain an upright posture in a standing position. As you take a step forward, lift your knee up, bring your foot in and tap the inside of your ankle. Alternate legs and keep your core braced throughout.
Benefits of the Hacky Sack Exercise
The Hacky Sack Walk lengthens the spine, opens the hip flexors, glute, groin, and hamstrings. It aids in relieving any low back tension or pain.
Hacky Sack Exercise Muscles Worked
Pelvic Floor Muscles
Hamstrings
Adductor Muscles
Why is the Hacky Sack Exercise Useful
This is a great movement to incorporate into your training regimen as it assists in mobilizing the hip flexors. It’s a great way to prepare your body prior to doing any strength training i.e squat or deadlift, or cardiovascular activity i.e long-distance running. It’s also beneficial for people who live a sedentary lifestyle who have tight hip flexors and a slouched posture from sitting most of the day.
Variations of the Hacky Sack Exercise
Regression: Elevated Pigeon Stretch (Static)
Find a bench or table where you can place your leg onto. A surface that is higher up or elevated from the floor will enhance the stretch of the hip flexors and glutes. Bring your ankle as close to your groin as is comfortable. Drop the back knee into a lunge position. Actively drive or lower the knee to the ground. Shift your bodyweight overtop of the leg that’s on top of the surface. Breathe deeply, pull your belly into the back of your spine and continue to adjust the intensity of the stretch as required. Repeat on the other side. Hold each side 40-60 secs.
Progression: Walking Pigeon Stretch (3-5 Sec Hold)
This variation is similar to the hacky sack walk, however, you will slow down the movement and add in a balance challenge by holding up the ankle into the groin area for 3-5 seconds on each leg. Brace your core and try not to lean back.
