Meet The Hip Hook
The Hip Hook (Mark) is a muscle release device used to apply steady, targeted pressure to the iliacus and psoas muscles within the hip flexor region.
These muscles become tense due to poor posture, instability, trauma, physical activity, or sitting.
When you apply prolonged pressure to these muscles, it helps relax the muscle and supports better alignment and function of the foundation of your body, your core.
This guide will show you where to place it, how much pressure to use, and what sensations are normal so you can feel confident from your very first session.
Before using the Hip Hook, review safety guide included in your box.
Where are my hip flexors?
You'll use the Hip Hook (Mark) and Orbit to apply pressure to your hip flexor muscles where they pass through the lower abdomen and pelvis.
- Place your hands on your hips and trace the front of your pelvic bones.
- Slide your hand just inside the pelvic bone, staying above the hip crease. The hip crease is the diagonal fold where your hip bends when sitting.
This area is about the size of your hand. Explore the entire region to locate tighter spots.
Follow Christine
Christine Annie, guides you with placing the Hip Hook in the right release zones on your body.
Start with the orbit
The Orbit’s size makes it easy to find the psoas muscle. It also applies a softer level of pressure compared to the Hip Hook (Mark). Start here to ease into what pressing in the hip flexor region feels like. This will make your experience more comfortable and even more effective.
- Place the Orbit in the release zone
- Lie over the Orbit and let the ball sink in
- Breathe and relax for 90 seconds
IMPORTANT - The Orbit gently presses on the psoas muscle, but does not reach the iliacus muscle like the Hip Hook. Next, you’ll learn how to target the iliacus and psoas muscles using the Hip Hook
Preparing to use the Hip Hook - Pressing on the handle matters
Using the Hip Hook allows for a more precise, deeper release of the iliacus and psoas than the Orbit. Targeting each muscle requires a slightly different positioning of the Hip Hook, regardless of whether you’re doing the release from a standing or lying down position.
- Psoas: Position the tip further from the bone with the tip remaining vertical.
- Iliacus: Position the tip closer to the bone and press on the handle to curve the tip around the bone.
Using the Hip Hook in Standing
Use the standing technique to easily see the tip's placement in the release zone, adjust angles, manage belly tissue, and achieve total control over the amount of pressure. Feeling comfortable here will help you gain confidence before applying deeper pressure on the ground.
- Place the tip in the release zone
- Rest the platform against a wall or doorway
- Lean in gently and let the tip sink in
- Breathe and relax for 90 seconds
Try This
Use a yoga block to create more space between your body and the wall. Stagger your stance and use your back leg to press forward to increase the pressure.
Using the Hip Hook on the Ground
The ground technique allows you to fully relax over the Hip Hook, using gravity to support you for a calmer, more relaxed release. Use your knee out to the side to control your body as you lower onto the tip and ease into the pressure.
Place the tip in the release zone
Psoas Release
1. Lie over the Hip Hook and let the tip sink in to reach the psoas
2. Breathe and relax for 90 seconds
Iliacus release
1. Press on the handle to reach the iliacus
2. Breathe and relax for 90 seconds
Try This
Straighten your leg back behind you for more pressure.
More pressure is not better
When using the Hip Hook and the Orbit, use a moderate level of pressure where you can completely relax and take slow, controlled, deep breaths. This will help your release be more effective. Every day might feel different, so listen to what your body needs each day.
Frequently Asked Questions
What Should I Feel When Using the Hip Hook?
Muscle release feels different for everyone. Common descriptions include tenderness, pressure, twitching, warmth, softening, or a "hurts so good" feeling.
Finding the right pressure
Aim for moderate pressure where you can stay relaxed and breathe deeply for 90+ seconds. This signals to your brain that it's safe to release tension. If the pressure makes you want to tense up or hold your breath, ease off. Too much intensity can create more pain and tightness, not less.
Common sensations
- Pressure: The tip of the Hip Hook meets initial resistance from a tight muscle, which gradually softens as you hold.
- Warmth: Sustained pressure temporarily reduces blood flow to the area; once released, circulation improves.
- Twitching: A local twitch response often means you've found a trigger point that's beginning to release.
- Referral sensations: You may feel tightness or discomfort in a location away from where you're applying pressure, such as the lower back, front of the hip, glutes, outer hip, or upper thigh. This is normal.
- Muscle softening: Over time, the initial resistance under the Hip Hook decreases as the muscle lets go.
Sensations that indicate you need to adjust your position
- Tingling or numbness: You may be pressing too close to a nerve.
- Burning or shooting sensation: You may be pressing too close to a nerve.
- Throbbing: You may be pressing too close to a blood vessel.
If any of these occur, stop, come off the tool, and try repositioning slightly. Consider using a lighter pressure technique. As always, listen to your body. If something feels wrong or causes more pain, stop.
If you are experiencing any soreness, 10 minutes of ice to the area can be helpful. Icing the muscles that you just released is particularly helpful for people who are prone to headaches.
How long should I use the Hip Hook for?
When you find a releasing spot, hold steady pressure for at least 90 seconds. Breathe deeply and stay still. If discomfort doesn’t ease after ~30 seconds, that spot may not be ready. Try another location.
How Often Should I Use the Hip Hook?
Consistency matters more than frequency. Some people use the Hip Hook daily, others a few times a week. Many find it helpful before workouts or activities. Follow your muscle release work with strengthening and other exercises to reinforce changes.
Should I Use the Hip Hook Before or After a Workout?
Both options work, but if you had to choose one, using it before a workout is usually best.
Releasing tension in the hip flexors before exercise can:
- Improve hip range of motion
- Improve pelvic alignment
- Help you move more comfortably during exercise
- Support better strength through fuller movement
- Improve athletic performance
Using the Hip Hook after a workout can also help with recovery by allowing the hip flexors to relax and preventing them from tightening over time.
The key is consistency. Regular use helps maintain progress and reduces the risk of injury.
Is there a routine I can follow with the Hip Hook?
For best results, the Hip Hook is designed to work as part of a full-body release and strengthening sequence.
1. Start With the Primary Core
- Use the Orbit to warm up the hip flexor region
- Use the Hip Hook to release the iliacus and psoas
- Use the Orbit to release the piriformis and glute area
2. Move to the Secondary Core
- Use the Range to release the upper trapezius
- Use the Range to release the neck
- Use the Range to release the chest
3. Finish With Exercise
- Use the Band to strengthen the glutes and hips
- Perform planks or side planks to strengthen the core and shoulders
- Perform any stretches or exercises recommended by your healthcare practitioner
Each muscle release should be performed for 90 seconds on each side of the body.
Need More Help?
If you still have questions about using the Hip Hook (Mark), our support team is here to help.
Prefer guided sessions and built-in timers?