Back Squat
The barbell back squat builds lower body strength through the quads, glutes, and posterior chain. …
Glute Bridges
Glute bridges activate the glutes and posterior chain. Setup, coaching cues, and progressions for …
Banded Side Steps
Banded side steps activate the gluteus medius and hip abductors. Setup, coaching cues, and …
Pigeon Stretch
Pigeon pose for deep hip flexor and glute stretching. A foundational hip opener for all levels.
Leg Swings
Dynamic leg swings to warm up the hips, glutes, and hamstrings before activity.
Knee-to-Chest
A dynamic stretch pulling the knee to the chest to warm up the glutes and hamstrings.
Isometric Glute Bridge Walk Out
A glute bridge with a walk-out to progressively load the hamstrings eccentrically.
Isometric Glute Bridge Single Leg Raises
A glute bridge with alternating single-leg raises to challenge hamstring and glute stability.