Aquabag Drill Hip Lock Stand Box

Aquabag drill hip lock stand box is a one-legged stability exercise where you stand on one leg on a box with an aquabag on your shoulders, while keeping your free leg extended and your hip “locked” in extension. You have to stabilise your position while the water in the aquabag moves and constantly tries to pull you off balance. The exercise combines hip stability, ankle stability and core control under unstable loads. It is a static hold exercise with dynamic stability requirements.

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Aquabag Drill Hip Lock Stand Box

Purpose of the exercise

Stability and strength exercise for the hip stabilisers (gluteus medius, minimus), stance leg (quad, hamstring, calf), core and ankle stabilisers. Improves single-leg stability under unstable loads, develops proprioception and helps improve hip and ankle control. Also effective for prevention of ankle sprains and knee injuries through improved stability.

Supplies

Aquabag/water bag (start filled with 30-50%)
Box or step (20-40 cm high)
Sufficient space around the box
Stable ground

Starting position

Place the aquabag on your shoulders (behind neck)
Stand on one leg on the box
Hold the aquabag with both hands
Stand leg knee slightly bent (5-10 degrees)
Free leg extended behind or beside you
Keep your torso upright
Tighten your core to the max

Implementation

Stabilise your position on the stand leg
Extend your free leg and keep “hip locked” in extension
Keep your hip of free leg stretched and tense
Constantly compensate for moving water
Keep your hips horizontal and square
Maintain balance and control
Hold this position for desired time (20-45 seconds)
Change of leg

Points of interest

✓ Tighten your core to the max for stability
✓ Keep your hip of free leg “locked” (actively stretched)
✓ Keep your hips horizontal (no tilt)
✓ Actively compensate for moving water
✓ Keep your standing leg knee slightly bent (not lockout)
✓ Breathe calmly and in a controlled manner
✗ Avoid stiff lockout of stance leg knee
✗ Don't lower your hip of free leg
✗ Don't let the aquabag pull you forward or backwards
✗ Don't lose your balance (step off box if necessary)
✗ Don't start with too full aquabag
✗ Do not overstress (keep breathing)

When this exercise?

This exercise is suitable for athletes who want to develop single-leg stability and hip control under unstable conditions. Ideal for prevention of ankle injuries and knee problems. Very effective in late rehabilitation phase after ankle or knee injuries to restore stability (in consultation with physiotherapist). Perfect for athletes in sports with many one-legged actions (football, basketball, skating). Also valuable as a stability exercise for trail runners or skiers. Suitable as part of functional training programmes. Start with half-filled aquabag and low box. For acute ankle or knee pain, have assessment first.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.