Intro to the hips.

Soft Tissue Work

Perform in 3-4 different areas/tight bands of the glutes. Excellent trigger point release method, should be quite uncomfortable.



This is my favorite stretch to target the Hip flexors/Quads. Perform with foot on bench (or couch), bring glutes to heel, keep abs engaged, and squeeze glutes to push hips forward. DON'T LOSE spinal nuetral. The goal is 90 seconds to 2 minutes.

This focuses on improving squat depth and improving rotational range of motion. If stretching the right hip, bring right elbow as close to right heel as possible opening up hip as wide as possible while keeping heel on ground. Objective: 5 reps, holding for 10 seconds in each position.

 Not mentioned in the video is that the goal is to keep the shoulders flat on the ground which also aims to improve thoracic spine mobility in addition to being an excellent anterior chain stretch (quads and hip flexors)

1. The lunge rotation stretch: great for runners because it addresses multiple joints and muscles at the same time. Runners need to have adequate spinal rotation and hip mobility in order to stay injury free. To be performed five reps by five seconds in each position attempting to bring right elbow to midfoot i'll contact to the floor, followed by trunk rotation.

Stretch focused on stretching the piriformis and glutes. Focus on chest us, keeping back leg straight, use breathing to ease into stretch. 60-90". Rotate towards stretching leg to increase the stretch

Hip Flexor stretch. This stretch can be performed solo, but would be more effective having a partner assist in the stretch, to allow for greater relaxation of the hip flexors.

While this stretch addresses external rotation of the hip, it's primary focus is to improve flexibility of the groin and medial hip capsule. Contracting the glutes on the weighted knee will help facilitate the stretch. 









Excellent exercise at activating the glutes for a proper squat. Perform with feet more narrow than usual with the toes pointing straight ahead. The goal is to create torque at the hips, effectively activating the glutes needed for stability and strength in any variation of a squat. Perform 3x10 reps, 3 seconds down, 3 seconds up. Add a KB to increase resistance.

Very challenging exercise for most athletes because it incorporates Glute strength, core strength, and shoulder stability. Start out 6" off the wall on elbow, keep top leg in contact with the wall throughout the movement. Perform is 2-3 sets of 12-15 reps. If too challenging, lie on side.








1) Prevent hips from sagging by squeezing the glutes 2) extend the leg until parallel to the floor 3) alternate legs

One of my favorite warm up exercises. They can be performed prior to any lower extremity movement because the engage the glutes and lateral leg musculature.Start in partial squat, head and chest up, take large step out lead leg, small step in trailing leg. Avoid dragging the trail leg. Perform 2x20' Side to Side and forwards/backwards

The foam roll is there to illustrate the importance of maintaining neutral spine while making large circles with hips. Perform clockwise and counterclockwise









1) hold bar with a snatch width grip 2) Keep spine flat 3) squeeze glutes at the top of the movement