What is the springload and reps for Hip ROM #5 Big ROM?

What is the springload and reps for Hip ROM #5 Big ROM?

• A. 0.5-1.0 springs; 12-15 reps
• B. 2.0-3.0 springs; 6-8 reps
• C. 1.0-2.0 springs; 4-6 reps
• D. 1.5-2.5 springs; 8-10 reps

Answer: (D)

Big ROM work asks for enough resistance to engage the hip muscles across the entire arc without compromising form. Using a moderate load in the range of 1.5 to 2.5 springs provides that balance: it’s heavy enough to challenge glutes and stabilizers, but not so heavy that you can’t reach or control the full range. Pairing this with 8 to 10 repetitions gives multiple complete passes through the hip’s big arc, which helps build both strength and neuromuscular control throughout the movement. Lighter loads like 0.5 to 1.0 springs would not give enough challenge to the full range, while heavier loads like 2.0 to 3.0 springs with only 6 to 8 reps could limit the ROM and invite compensations. A mid-range load with only 4 to 6 reps likewise under-trains the full arc. So the combination of 1.5–2.5 springs and 8–10 reps best supports controlled, effective hip ROM through the entire movement.

Big ROM work asks for enough resistance to engage the hip muscles across the entire arc without compromising form. Using a moderate load in the range of 1.5 to 2.5 springs provides that balance: it’s heavy enough to challenge glutes and stabilizers, but not so heavy that you can’t reach or control the full range. Pairing this with 8 to 10 repetitions gives multiple complete passes through the hip’s big arc, which helps build both strength and neuromuscular control throughout the movement. Lighter loads like 0.5 to 1.0 springs would not give enough challenge to the full range, while heavier loads like 2.0 to 3.0 springs with only 6 to 8 reps could limit the ROM and invite compensations. A mid-range load with only 4 to 6 reps likewise under-trains the full arc. So the combination of 1.5–2.5 springs and 8–10 reps best supports controlled, effective hip ROM through the entire movement.