The DNS Star: A High-Return Drill for Hip Stability, Squat Depth, and Lower Body Performance

I’m always on the look out for drills or exercises that have the highest return on investment. If one drill can solve a niggling injury issue or get you well prepared for your lower body strength day at Feel Good Health and Performance - rather than chewing up precious minutes of class with a series of drills, my interest is piqued.

Similar, but more advanced than the knees bent side plank clams, the DNS star doesn’t require any bands + doesn’t require quite as many reps to feel the muscle activation as the Lock Clam.

I’ll be going through it in person (showing appropriate progressions or regressions), this coming Thursday morning before the lower body strength work.

What Does it Do:

The DNS (Dynamic Neuromuscular Stabilisation- hence the acronym!) Star combines a side plank with hip rotation (very similar to the Hip airplane that a few members will know I’m a fan of) to strengthen your lateral core (obliques and Quadratus Lumborum) and hip stabilisers- mainly Glute Medius, along with improving hip mobility/hip internal rotation.

What Movements at FGHP would it assist with:

● Squat Depth (if hip mobility/hip rotation, rather than ankles were your restriction)

● Stability/balance in single leg work (lunges/step ups)

● Running economy

● Force production across any lower body movement