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

Bridge higher.
Walk further.
Brace the middle.

Longer levers on the bridge, the first anti-rotation work, and a carry that tests the pelvis honestly.

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

Carries load the pelvis

Walking with a load on one side is one of the most honest tests of hip stability there is.

Two joints, one muscle

The hamstrings cross both the hip and the knee, which is why they must be trained at both — hinging and curling.

Stretching an angry tendon

A tendon compressed against bone hurts more when stretched into that compression. Load it in a shallow range instead.

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

A

Step and lunge

Slow step-up + reverse lunge
A1

Step-up with slow lowering

60 s · slow reps

Up in one second, down in three; the whole foot stays on the step throughout.

Easier lower step  ·  Harder hold a backpack

R1R2—
A2

Reverse lunge

10/side · ×2

Long step back, front shin vertical, torso tall; drive up through the front heel.

Easier hold a chair  ·  Harder hold a backpack

R1R2
B

Long lever

Feet-elevated bridge + bridge walkout
B1

Feet-elevated bridge

60 s · slow reps

Heels on a chair, legs longer; drive the hips up to a straight line and lower slowly.

Easier feet on the floor  ·  Harder one leg

R1R2—
B2

Bridge walkout

10 reps · ×2

From a bridge, walk the heels out until the hips start to dip, then walk back in.

Easier shorter walk  ·  Harder one leg

R1R2
C

Hold the line

Pallof press + suitcase hold
C1

Pallof press

60 s · slow reps

Towel anchored at the side, hands at the chest; press straight out and back, hips square.

Easier less tension  ·  Harder half-kneeling

R1R2—
C2

Suitcase hold

4 × 20 s · ×2

One heavy bag at the side; stand tall with the shoulders and hips dead level.

Easier lighter  ·  Harder heavier

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
A1Step-up with slow loweringslow reps in 60 s —
A2Reverse lunge10/side
B1Feet-elevated bridgeslow reps in 60 s —
B2Bridge walkout10 reps
C1Pallof pressslow reps in 60 s —
C2Suitcase hold4 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-K