MoPro
TrainersEye · Hip & Hamstring Health
Hip & Hamstring A
Trainer's Eye
Phase 1 · Settle and unload · Session A

Settle the hip.
Wake the glute.
Nothing stretched.

Six drills that load the hip and hamstring without compressing or lengthening them. Isometrics only — no stretching today, and none of the ones that made it worse.

  • Asession
  • P1Settle
  • 12:00on the clock
  • — donecompleted

Isometrics settle a tendon

Sustained holds under moderate load can reduce tendon pain for a period afterwards — useful on an angry day.

Do not stretch that one

Classic ITB and figure-four stretches compress the gluteal tendon. They feel useful and make it worse.

Pain is not damage

Pain is an alarm, not a measure of harm. It can stay switched on long after tissue has healed.

Three couplets · two rounds · twelve minutes · hips that drive you

A

Roll it

Hip rolls + glute squeeze
A1

Supine hip rolls

60 s · slow reps

Knees bent and together; roll both knees a hand-width each way, belly quiet.

Easier smaller roll  ·  Harder pause each side

R1R2—
A2

Isometric glute squeeze

6 × 10 s · ×2

Lying on your back, feet down; squeeze both glutes hard without lifting the hips.

Easier gentler squeeze  ·  Harder 15-s holds

R1R2
B

Open it

Knee-to-chest rocks + wall abduction
B1

Knee-to-chest rocks

60 s · slow reps

Draw one knee up only as far as it goes freely, then lower — no pull, no stretch.

Easier smaller range  ·  Harder hold two seconds

R1R2—
B2

Isometric hip abduction at a wall

5 × 15 s · ×2

Stand side-on; press the outside of the leg into the wall, foot pointing forward.

Easier gentler press  ·  Harder 20-s holds

R1R2
C

Press it

Seated rocks + hamstring press
C1

Seated hip rocks

60 s · slow reps

Sitting tall, feet wide; rock the knees gently in and out without moving the pelvis.

Easier smaller range  ·  Harder hold at the edge

R1R2—
C2

Isometric hamstring press

6 × 10 s · ×2

Knee bent 90°, heel on the floor; press the heel down into the floor and hold.

Easier gentler press  ·  Harder 15-s holds

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Pain rule: up to 5/10 during, back to your normal by the next morning, no worse week to week.
  2. Lateral hip pain: stop crossing the legs, stand evenly on both feet, and sleep with a pillow between the knees.
  3. Deep buttock pain on sitting: avoid deep stretching and long sits on hard seats — load it, do not lengthen it.
  4. Isometric holds first. Tension without movement is the calmest way to load an irritable tendon.

Tick it off

MovementRound 1Round 2Best
A1Supine hip rollsslow reps in 60 s —
A2Isometric glute squeeze6 × 10 s
B1Knee-to-chest rocksslow reps in 60 s —
B2Isometric hip abduction at a wall5 × 15 s
C1Seated hip rocksslow reps in 60 s —
C2Isometric hamstring press6 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-A