Aquabag Drill Walking Hip Lock

Aquabag drill walking hip lock is a controlled walking exercise in which you perform an active hip lock with each step while carrying an aquabag. The unstable load forces the body to achieve optimal hip, trunk and pelvic stability. This exercise trains fundamental running and sprinting mechanics with an emphasis on balance and power transfer.

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Aquabag Drill Walking Hip Lock

Supplies

Aquabag/water bag (30-50% filled)
Flat walking space (10-20 metres)
Sufficient room to move

Starting position

Place the aquabag on the shoulders
Stand upright with feet hip-width apart
Hold the aquabag firmly
Core tightened
Neutral posture of pelvis and spine

Implementation

Take a step forward
Raise the back knee
Stabilise fully on the standing leg
Keep hip, knee and ankle in one line
Pause briefly in hip-lock position
Take the next step in a controlled way
Repeat alternately left and right
Move slowly and in a controlled manner

Points of interest

✓ Full stability on one leg
✓ Core continuously tightened
✓ Hips straight forward
✓ Controlled implementation
✓ Moving calmly and consciously

✗ Hasty steps
✗ Lateral tilting of torso
✗ Loss of balance due to aquabag
✗ Using too heavy an aquabag
✗ Compensations in lower back

When this exercise?

Great for warm-up, technique training and rehabilitation phases. Ideal for athletes looking to improve running and sprint mechanics. Also valuable for injury prevention and return-to-play programmes. Suitable for almost all levels if performed correctly.

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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.