PHASE I: Hip Flexibility + Glute Primers

1) Hip Opener
• daily stretch 3-5 mins each leg
• use thick band, place band high on femur
• tuck hips/tailbone
• increase hip extension in kneeling leg using opposite leg to lunge forward

You should feel a stretch in the quad and hip flexor region. Goal is to increase the amount of hip extension (kneeling leg, posterior movement). The non-stretching leg should be out in front in a lunge position. This leg will allow you to move forward and backward as needed to dial in the hip stretch. You should feel no pain while stretching. Intensity should be 6 out of 10. 

2) Hip ABDuction
• goal is 30 reps each leg
• use mini-bands, start with easy then increase band resistance as tolerated
• go for full range of motion starting with feet together

You will hopefully feel a slight to moderate burn in your glutes (medius and minimus, side of your butt). Goal is 30 reps, so choose a band that will allow you to get a deep fatigue in that area.

3) Hip Kickback / Skates
• goal is 30 reps each leg
• use mini-bands, start with easy then increase band resistance as tolerated
• go for full range of motion starting with feet together

Be sure to truly use your glutes and fire from the hips, not the hamstring. Keep the knee as straight as possible. Slight lean forward. 

3) Fire Hydrant
• goal is 30 reps each leg
• use mini-bands, start with easy then increase band resistance as tolerated
• go for full range of motion starting with feet together

Be sure to truly use your glutes and fire from the hips, not the hamstring. Keep the knee bent but don't focus on the hamstrings. Lean slightly forward. We'll let Dane from RevoPT Boulder demonstrate.

PHASE II: Glute Focused Hip Hinge

1) Banded Squats
• use mini band placed about 1" above the knee on the lower thigh
• keep feet comfortably wide, strong squat stance
• maintain pressure on band, abducting both legs from the hips
• spine straight, proud chest, fire lats to activate shoulders
• lower leg straight, shoot hips back, trunk forward
• shoot for 3 sets of 20 reps

2) Olympic Deadlift
• start with a powerful stance and feet ripping the floor
• bar right over the balls of your feet
• tuck the hips, squeeze glutes
• proud chest, straight spine
• hinge at the hips, keep lower leg as vertical as possible, knees back

Once you grab the bar and take out the slack (extend elbows, load hamstrings and posterior chain), gradually lean back and thrust hips forward while maintaining the pelvic tuck and floor rip.

PHASE III: Squats

This phase should ONLY be approached once you can hit a deadlift 1.5x your bodyweight for males and 1x bodyweight for females. Hip hinge MUST be dialed in. Do not try squatting if you are still knee dominant. Deadlifting will give you the strength and mechanics to squat correctly. 

When you're ready to squat, read this page and watch the videos for reminders on how to squat. You've learned in the clinic, we've gone through the basics. These are ONLY REMINDERS and do not take the place of in-clinic instruction.