Hip Drive
Glute bridge
Rest your shoulders on a bench with a 20-25 lbs weighted plate (or dumbbell) on your belly. Place both feet flat on the ground. Slowly lower down and bridge back up by squeezing the glutes.
Perform 3 sets x 10 repetitions.
Split stance glute bridge
Rest your shoulders on a bench with a 20-25 lbs weighted plate (or dumbbell) on your belly. Place one leg up on the toe. Place 90% of your body weight in the grounded leg. Slowly lower down and squeeze the glutes to drive the hip upwards.
Perform 3 sets x 10 repetitions on each leg.
Eccentric glute bridge
Rest your shoulders on a bench with a 20-25 lbs weighted plate (or dumbbell) on your belly. Kick one leg straight out. Keep the other knee flexed to 90 degrees. Slowly lower down over 5 seconds on the grounded leg (this is your eccentric lowering leg). Bring the other leg down and bridge up with both legs. This is one repetition.
Performed 3 sets x 10 repetitions on each leg.
Banded hip drag
Attach a Powerband to a secure point directly in front of you just below knee height. The band should be taught enough to create resistance but still allow you to move your thigh behind your body. Place your hands on your hips. Maintain a neutral spine. Avoid arching the low back Engage the core to keep the pelvis stable and avoid tilting forward. While keeping the leg straight, extend the hip by dragging your foot backward (if you raise your foot, you’ll recruit the hamstrings NOT the glutes). Keep the glutes engaged as you let the band pull your leg forward.
Perform 15 reps on each side.
Use a foam roller between your chest and the wall to avoid arching at the low back.
Kneeling Banded Deadlift
Attach a Powerband to a secure point directly behind you at 6-12 inches from the ground. Step inside the band while facing away from the anchor site. Place the band at waist height and kneel onto a pad. Position yourself far enough to feel some tension pulling on your hips. Bend back and sink into your heels.
Thrust your hips forward into the band until your hips move into extension. Avoid arching your back as you drive your hips forward.
Perform 20 reps.
*This is a foundational exercise that prepares you for RDLs, single-leg RDLs, and other hip hinging exercises. Once you can get into hip extension without cheating lumbar position then you can progress to hip hinging exercises in a standing position.
Banded Hip Drive
Frog Bridge
Lay on your back. Bend your knees to about 90 degrees then bring the soles of your feet together with the knees open. Extend your arms toward the ceiling and clasp your hands together.
Drive your hips up as high as possible without arching your back. Perform 20-25 reps.
Tip - “drive from the hips and stabilize the spine”
Swiss Ball Curls
Single Leg Hamstring Curl
