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

Extend the hip.
Not the back.
Know the difference.

Hip extension under load — and the rule that the lower back does not arch to fake it.

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

Hip extension or lumbar extension

If the hip will not extend, the lower back arches to fake it. Hip range protects the back.

Glute max is the biggest muscle

The largest muscle in the body extends the hip. When it goes quiet the lower back and hamstrings take over its work.

Lateral hip pain is a tendon problem

Pain on the point of the hip is usually gluteal tendinopathy, not bursitis. It is a load problem, and it responds to loading.

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

A

Open sideways

Fire hydrant + donkey kick
A1

Fire hydrant

60 s · slow reps

On all fours; lift the knee out to the side, belly quiet, no lean to the other side.

Easier smaller range  ·  Harder pulse at the top

R1R2—
A2

Quadruped hip extension

12/side · ×2

Squeeze the glute first, then drive the heel to the ceiling — the back stays flat.

Easier smaller lift  ·  Harder 2-s hold

R1R2
B

Walk and thrust

Band walk + chair hip thrust
B1

Lateral band walk

60 s · steps to beat

Band round the ankles, half squat; step sideways with the feet pointing forward.

Easier less tension  ·  Harder wider steps

R1R2—
B2

Hip thrust on a chair

12 reps · ×2

Shoulders on the seat, chin tucked; drive to a level line and squeeze one second.

Easier floor bridge  ·  Harder hold a backpack

R1R2
C

Press and split

Wall abduction + partial split squat
C1

Wall press hip abduction

60 s · slow reps

Standing on one leg, other knee pressing into a wall; hold and pulse — the standing hip works.

Easier gentler press  ·  Harder hold longer

R1R2—
C2

Split squat — partial

10/side · ×2

Long stance; lower halfway, front heel flat, torso tall, drive up through the heel.

Easier hold a chair  ·  Harder lower further

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
A1Fire hydrantslow reps in 60 s —
A2Quadruped hip extension12/side
B1Lateral band walksteps in 60 s —
B2Hip thrust on a chair12 reps
C1Wall press hip abductionslow reps in 60 s —
C2Split squat — partial10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-H