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

Open the front.
Load the back.
Stand up strong.

Hip extension range at the front, glute work at the back, and the first standing loaded pattern.

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

Sitting shortens the front

Long sitting keeps the hip flexors short and the glutes quiet all day. Standing and hinging undo it.

Gait needs the range

Walking uses roughly 30–40° of hip bend and 10–20° of extension. Lose the extension and the stride shortens.

Bridging versus thrusting

Both load the glutes hard. The thrust loads them more at the top of the range, which is where hip extension usually fails.

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

A

Front of the hip

Half-kneel rocks + prone extension
A1

Half-kneeling hip flexor rocks

60 s · slow reps

Tuck the tailbone under, then shift forward until the front of the back hip stretches.

Easier hold still, no rock  ·  Harder reach the arm overhead

R1R2—
A2

Prone hip extension — bent knee

12/side · ×2

Face down, knee bent 90°; squeeze the glute and lift the thigh a hand-width.

Easier smaller lift  ·  Harder straight leg

R1R2
B

Hinge

Wall hinge + sit-to-stand
B1

Standing hip hinge to a wall

60 s · slow reps

Hips back to touch the wall behind, shins vertical, back long; stand tall.

Easier closer to the wall  ·  Harder further from the wall

R1R2—
B2

Sit-to-stand — high chair

12 reps · ×2

Nose over toes; push the floor away, squeeze at the top, lower for three seconds.

Easier hands on thighs  ·  Harder arms crossed

R1R2
C

March

Seated march + single-leg bridge hold
C1

Seated march

60 s · slow reps

Sitting tall; lift one knee at a time without leaning back or rocking the pelvis.

Easier smaller lift  ·  Harder hold at the top

R1R2—
C2

Single-leg bridge hold

5 × 10 s/side · ×2

One foot down, other knee hugged in; lift and hold with the pelvis dead level.

Easier two feet  ·  Harder 20-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
A1Half-kneeling hip flexor rocksslow reps in 60 s —
A2Prone hip extension — bent knee12/side
B1Standing hip hinge to a wallslow reps in 60 s —
B2Sit-to-stand — high chair12 reps
C1Seated marchslow reps in 60 s —
C2Single-leg bridge hold5 × 10 s/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-E