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TrainersEye · Hip & Hamstring Health
Hip & Hamstring U
Trainer's Eye
Phase 4 · Strength through range · Session U

Thrust heavy.
Pull heavy.
Walk it off.

The heaviest hip extension in the programme, from the floor and from the bench.

  • Usession
  • P4Strength
  • 12:00on the clock
  • — donecompleted

Bridging versus thrusting

Both load the glutes hard. The thrust loads them more at the top of the range, which is where hip extension usually fails.

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.

Loading rate matters

How fast the load arrives matters as much as how big it is. That is why sprinting comes last.

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

A

Thrust

Heavy thrust + single-leg thrust
A1

Heavy hip thrust

60 s · slow reps

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

Easier lighter  ·  Harder heavier

R1R2—
A2

Single-leg hip thrust — loaded

8/side · ×2

Pack on the hips, one foot down; drive up with the pelvis dead level.

Easier bodyweight  ·  Harder heavier

R1R2
B

Pull

Deadlift + sumo deadlift
B1

Backpack deadlift

60 s · slow reps

Pack between the feet; hips back, brace, stand tall — the pack stays close to the legs.

Easier from a step  ·  Harder pause off the floor

R1R2—
B2

Sumo deadlift

12 reps · ×2

Wide stance, toes out; drive the floor apart, knees tracking over the toes.

Easier from a step  ·  Harder heavier

R1R2
C

Carry loaded

Front rack carry + walking lunge
C1

Front rack carry

60 s · steps to beat

Two bags at the shoulders; walk tall with the ribs down, counting steps.

Easier lighter  ·  Harder heavier

R1R2—
C2

Walking lunge — loaded

8/side · ×2

Pack on; long steps, torso tall, back knee close to the floor.

Easier bodyweight  ·  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. Depth under load is the goal: a hip strong only in the middle is a hip that fails at the ends.
  2. Two clean sessions at a load earn the next. In doubt, add a rep before adding a kilo.
  3. Adductors get trained deliberately — the groin is the most neglected muscle group in any programme.
  4. Load close to the body, brace before it moves, breathe out as it moves.

Tick it off

MovementRound 1Round 2Best
A1Heavy hip thrustslow reps in 60 s —
A2Single-leg hip thrust — loaded8/side
B1Backpack deadliftslow reps in 60 s —
B2Sumo deadlift12 reps
C1Front rack carrysteps in 60 s —
C2Walking lunge — loaded8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-U