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

Twelve in.
Count the bridges.
Compare the sides.

Phase 2 check-in: the single-leg bridge test, abduction endurance and the first loaded hip thrust.

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

Single-leg bridge test

How many single-leg bridges you can do, and how the two sides compare, is a practical measure of hip and hamstring endurance.

Ten per cent is the line

A strength or hop difference of more than about ten per cent between sides is usually treated as unfinished rehabilitation.

A flare is not a setback

A flare that settles within 24–48 hours is sensitivity, not new damage. Hold the level, do not stop.

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

A

The test

Bridge test + abduction endurance
A1

Single-leg bridge test

60 s · slow reps

Count clean single-leg bridges in 60 s on each side — write both numbers down.

Easier two feet  ·  Harder feet on a step

R1R2—
A2

Side-lying abduction endurance

25/side · ×2

Twenty-five clean lifts each side; stop at the last one that stays in line.

Easier fewer reps  ·  Harder ankle weight

R1R2
B

Down and thrust

Step-down + loaded thrust
B1

Step-down control

60 s · slow reps

From a normal step; lower the free heel to the floor over three seconds, hips level.

Easier lower step  ·  Harder hold a backpack

R1R2—
B2

Loaded hip thrust

12 reps · ×2

Pack across the hips, shoulders on the chair; drive to level and squeeze.

Easier bodyweight  ·  Harder heavier

R1R2
C

Carry and hold

Farmer's carry + full side plank
C1

Farmer's carry

60 s · steps to beat

Two heavy bags; walk tall, short quick steps, hips and shoulders level.

Easier lighter  ·  Harder heavier

R1R2—
C2

Side plank — full

4 × 20 s/side · ×2

Feet stacked, hips high, straight line from ankle to ear; hold and breathe.

Easier knees down  ·  Harder top leg raised

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
A1Single-leg bridge testslow reps in 60 s —
A2Side-lying abduction endurance25/side
B1Step-down controlslow reps in 60 s —
B2Loaded hip thrust12 reps
C1Farmer's carrysteps in 60 s —
C2Side plank — full4 × 20 s/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-L