03/04/2026
Strong, mobile hips are one of the biggest protectors against back pain, knee pain, and movement limitations.
This is a short sequence I personally go through daily to keep my hips mobile, stable, and strong.
The routine includes:
⢠Glute stretch to maintain hip mobility and reduce excessive tension that can restrict proper movement.
⢠Copenhagen plank to strengthen the adductors, an often overlooked muscle group that plays a major role in hip and pelvic stability.
⢠Single-leg RDL to build posterior chain strength while challenging balance and control through the hip hinge pattern.
⢠Single-leg box squat to improve control, alignment, and strength through the hip and knee.
⢠Single-leg hip thrust to develop powerful hip extension while maintaining pelvic stability.
In this video I demonstrate the exercises with lighter weight to focus on movement quality and control. Once the movement is solid, these can easily be progressed with:
⢠More load
⢠More repetitions or sets
⢠Slower tempo
⢠Longer holds
A key component of this routine is single-leg training.
Most athletic movements happen one leg at a time. Running, cutting, climbing stairs, and even walking require the pelvis to stay stable while one leg produces force.
Training unilaterally helps:
⢠Improve hip stability
⢠Reduce side-to-side asymmetries
⢠Build better pelvic control
⢠Transfer strength more effectively to sport and daily life
Mobility gives the hip access to range.
Strength allows you to control that range.
When both are present, the hips become much more resilient.
