Hydrants are more than a glute drill. They train hip rotation, joint control, and pelvic stability while directly improving access to pancake and mid split positions. By moving the femur head internally and externally, the exercise creates space in the joint while strengthening the surrounding muscles. Why to include Hydrants in training: - Activates deep glute stabilizers - Improves control of hip rotation - Expands range for mobility-focused skills - Builds resilience for balance and inversion

The Elephant Walk is a simple but highly effective hip mobility drill. By alternating knee bends in a forward fold, the hamstrings lengthen, the hips flex actively, and the spine learns to stay long without collapsing. The Elephant Walk is accessible for all levels yet powerful for improving both flexibility and control. | Primal Moves

The Hook Knee Elephant Walk is an active mobility drill that targets the deep lateral rotators of the hip. By threading one knee through a large half-moon arc, you create significant rotational demand, opening space in the joint and encouraging fascial glide. This helps larger muscles hydrate and move more efficiently through the connective tissue network. You can train it dynamically or hold positions using TUT to tap into reciprocal inhibition. When the agonist works, the antagonist softens, m