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

Kneel.
Stand.
Nothing tilts.

Kneeling strength takes the ankles out and leaves the hip nowhere to hide, plus anti-rotation under load.

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

The pelvis is the platform

A pelvis that cannot stay level turns every step into a small sideways collapse through the knee and back.

Hip extension or lumbar extension

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

Pain is not damage

Pain is an alarm, not a measure of harm. It can stay switched on long after tissue has healed.

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

A

Rise

Half-kneel to stand + kneeling squat
A1

Half-kneeling to standing

60 s · slow reps

From half-kneel, drive through the front heel to standing; lower under control.

Easier hold a chair  ·  Harder hold a backpack

R1R2—
A2

Kneeling squat

12 reps · ×2

On the knees, pack at the chest; sit the hips back to the heels and drive up.

Easier hands on thighs  ·  Harder heavier

R1R2
B

Lunge and lower

Loaded reverse lunge + step-down
B1

Reverse lunge — loaded

60 s · slow reps

Pack at the chest; long step back, tall torso, drive up through the front heel.

Easier bodyweight  ·  Harder heavier

R1R2—
B2

Loaded step-down

8/side · ×2

Pack at the chest; lower off the step over three seconds, hips level throughout.

Easier bodyweight  ·  Harder higher step

R1R2
C

Resist

Pallof rotation + side plank abduction
C1

Pallof rotation

60 s · slow reps

Arms pressed out with the towel under tension; rotate the chest away and back, hips square.

Easier smaller rotation  ·  Harder more tension

R1R2—
C2

Side plank with hip abduction

8/side · ×2

Full side plank; lift the top leg without the hips dropping, then lower.

Easier knees down  ·  Harder hold three seconds

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
A1Half-kneeling to standingslow reps in 60 s —
A2Kneeling squat12 reps
B1Reverse lunge — loadedslow reps in 60 s —
B2Loaded step-down8/side
C1Pallof rotationslow reps in 60 s —
C2Side plank with hip abduction8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-V