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

One leg.
Full depth.
Both sides equal.

The hardest single-leg strength in the programme — and the adductors trained through range, not just held.

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

Both sides get weak

After hip or hamstring pain, strength deficits show on both legs. Train the good one too.

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.

Adductors are hip flexors too

The groin muscles help flex and stabilise the hip, which is why they work hard in every stride and every change of direction.

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

A

Sit to one

Single-leg squat + skater squat
A1

Single-leg squat to a chair

60 s · slow reps

One leg; sit to the chair under control and stand, knee over the middle toes.

Easier higher chair  ·  Harder lower chair

R1R2—
A2

Skater squat

8/side · ×2

Free leg back, reach the hands forward; lower the back knee toward the floor and stand.

Easier touch a cushion  ·  Harder lower target

R1R2
B

Hinge one

Rear-foot RDL + heavy SLDL
B1

Rear-foot-elevated RDL

60 s · slow reps

Rear foot on a low chair; hinge over the front leg with a long back, hips square.

Easier kickstand on the floor  ·  Harder hold a bag

R1R2—
B2

Single-leg RDL — heavy

8/side · ×2

Bag in the opposite hand; hinge over one leg, back long, pelvis square throughout.

Easier lighter  ·  Harder heavier

R1R2
C

Groin range

Loaded march + Copenhagen reps
C1

Loaded march

60 s · steps to beat

Two bags; march tall with the knee to hip height, no sideways lean.

Easier lighter  ·  Harder pause with the knee up

R1R2—
C2

Copenhagen adduction reps

8/side · ×2

Top leg on the chair; lower the hips halfway and lift back up, controlled.

Easier short lever  ·  Harder long lever

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
A1Single-leg squat to a chairslow reps in 60 s —
A2Skater squat8/side
B1Rear-foot-elevated RDLslow reps in 60 s —
B2Single-leg RDL — heavy8/side
C1Loaded marchsteps in 60 s —
C2Copenhagen adduction reps8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-W