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

Sideways strength.
The plane
everyone skips.

Frontal-plane loading: lateral lunges, shuffles and the hip airplane, with the pelvis under control throughout.

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

Hip strength and the knee

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

Physiotherapy holds up against surgery

For hip-related groin pain, structured rehabilitation produces outcomes close to arthroscopy in most patients.

Sitting shortens the front

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

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

A

Shuffle

Lateral shuffle + partial Bulgarian
A1

Lateral shuffle

60 s · steps to beat

Low athletic stance; shuffle three steps each way without the feet crossing.

Easier step, no shuffle  ·  Harder stay lower

R1R2—
A2

Bulgarian split squat — partial

8/side · ×2

Rear foot on a chair; lower halfway with the torso tall and the front heel flat.

Easier split squat on the floor  ·  Harder lower further

R1R2
B

Step wide

Lateral lunge + supported airplane
B1

Lateral lunge

60 s · slow reps

Step wide, sit into that hip with the other leg straight; push back to the middle.

Easier smaller step  ·  Harder hold a backpack

R1R2—
B2

Hip airplane — supported

8/side · ×2

Hinge on one leg holding a chair; open and close the pelvis, standing knee soft.

Easier two hands on the chair  ·  Harder one hand

R1R2
C

Stand still

Single-leg stance + standing kickback
C1

Single-leg stance with head turns

60 s · seconds held

On one leg, hips level; turn the head slowly side to side and count the seconds.

Easier fingertip on a wall  ·  Harder eyes closed

R1R2—
C2

Standing hip extension

12/side · ×2

Hand on a wall; squeeze the glute and draw the straight leg back — no back arch.

Easier smaller range  ·  Harder ankle weight

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
A1Lateral shufflesteps in 60 s —
A2Bulgarian split squat — partial8/side
B1Lateral lungeslow reps in 60 s —
B2Hip airplane — supported8/side
C1Single-leg stance with head turnsseconds held —
C2Standing hip extension12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-J