MoPro
TrainersEye · Hip & Hamstring Health
Hip & Hamstring G
Trainer's Eye
Phase 2 · Glutes and pelvis · Session G

The side
of the hip.
Where it fails.

Phase 2 opens on the gluteal muscles that hold the pelvis level — trained out from the midline, never across it.

  • Gsession
  • P2Glutes
  • 12:00on the clock
  • — donecompleted

Gluteus medius stops the drop

The side of the hip holds the pelvis level on every single step. Weak, and the pelvis drops on the swing side.

Education and exercise beat injection

In a randomised trial of gluteal tendinopathy, education plus exercise outperformed a corticosteroid injection at eight weeks and still led at a year.

Hip strength and the knee

Hip abductor and rotator strength changes how the knee tracks. Knee pain is often a hip problem in disguise.

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

A

Lift the leg

Standing abduction + side-lying hold
A1

Standing hip abduction — paused

60 s · slow reps

Lift the leg out, pause one second at the top, lower over three; toes stay forward.

Easier smaller lift  ·  Harder hold a bag on the ankle

R1R2—
A2

Side-lying abduction with hold

12/side · ×2

Lift, hold three seconds, lower over three — the tendon's favourite tempo.

Easier shorter holds  ·  Harder ankle weight

R1R2
B

Bridge and march

Bridge march + single-leg bridge
B1

Glute bridge march

60 s · slow reps

Bridged up; lift one foot a fist high without the hips dropping — count steps.

Easier smaller lift  ·  Harder 2-s hold each side

R1R2—
B2

Single-leg glute bridge — tempo

10/side · ×2

Three seconds up, one at the top, three down; the pelvis never tilts.

Easier two feet  ·  Harder feet on a step

R1R2
C

Walk it

Monster walk + low step-up
C1

Monster walk

60 s · steps to beat

Band or towel round the ankles; step diagonally forward and back staying low.

Easier smaller steps  ·  Harder stay lower

R1R2—
C2

Step-up — low step

10/side · ×2

Whole foot on the step; drive through the heel, stand tall, lower slowly.

Easier lower step  ·  Harder hold a backpack

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. The pelvis is the dial. If it drops, tilts or rotates, the rep does not count.
  2. Squeeze the glute before the leg moves — that order is the whole exercise.
  3. Lateral hip pain: keep the working leg out from the midline. Crossing over compresses the tendon.
  4. Burning in the side of the hip is the muscle working. Sharp point pain on the bone is not.

Tick it off

MovementRound 1Round 2Best
A1Standing hip abduction — pausedslow reps in 60 s —
A2Side-lying abduction with hold12/side
B1Glute bridge marchslow reps in 60 s —
B2Single-leg glute bridge — tempo10/side
C1Monster walksteps in 60 s —
C2Step-up — low step10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-G