Name: Playbook - Dr. Caleb Burgess - Strong Hip Essentials - Part 1
Uploaded: 2024-04-19T04:48:15.240Z
Duration: 30 min
Description: Strong Hip Essentials - Part 1

I feel better every time i do the exercises. And every time it goes easier. For me these are the best exercises i’ve had in years and i didn’t know i had so many problems with my hips. 
I am very gratefull, thank you.

Barry

Just started after coming back home from my trip! Man does it feel great 👌🏻

Farah Malak

Daniel

This workout is designed to help build beginner to intermediate level hip strength and stability, which is crucial for hip joint, knee joint, and low back health.

It can be performed daily, although I recommend doing it every other day if it feels taxing on the hips or the hips get excessively sore.

Most of the exercises can be progressed by adding an external load (like dumbbell or band), or just by increasing the band tension (if one is being used).

As always, if you need a modification, progression, or regression on ANY of the exercises, or if you're having difficulty or pain with anything, please send me a message using the 3 dots at the top right of the app and I will be happy to help!

Don't forget to leave a comment and/or review, letting me know how you like the workout!

And tag me on Instagram @dr.caleb.burgess so that I can repost you and celebrate your progress!

*Hold 5 sec at the top of each rep

Set up:
- Lay on your back with your knees bent and a looped resistance band around your knees
- Place feet FLAT or on HEELS (shown), depending on what feels best to you

Movement:
- Rock your pelvis backward (tuck your tailbone up/in) so that your hands move backward (this should flatten your lower back on the ground)
- Squeeze your butt cheeks together hard, push the band apart with your knees and then lift your tailbone off of the ground while keeping your lower back rounded and keeping your pelvis tilted backward
- At the top of the motion you should feel your butt and back of thighs working and likely a stretch in the front of the thighs or groin region
- Hold this position for the prescribed time and then slowly return to the start position

***You should NOT feel pain or pressure increase in your lower back and you should not let your lower back arch as you lift up toward the top

Supine Bridge with Band Around Knees

*Hold 3 sec at top of each rep
*Rest time is between sides

Set up:
- Lay on your side
- Bend the bottom knee and keep the top leg straight
- Roll slightly forward so that your belly button (pelvis) is slightly facing downward
- Place your hand on your pelvis as shown to monitor movement here
- Tighten stomach and glutes, pushing your heel backward WITHOUT letting your pelvis move
- Keep your abs and glutes tight throughout the whole movement (see below)

Movement:
- Without letting your pelvis move, lift your foot up (while keeping the foot pushed backward) without letting your pelvis hike up or letting your back arch (your hand can help monitor for this motion)
- Slowly return to the bottom position

***It is VERY IMPORTANT that you DO NOT let your pelvis move after you set up your original position, as this will end up working your LOWER BACK rather than your outer/upper GLUTES, where you should feel the exercise working

Sidelying Hip Abduction - Knee Straight

*Rest time is BETWEEN SIDES

Set up:
- Place the top of the back foot on bench, box, or chair as shown
- Step forward with the bottom leg so that when standing erect, front thigh is only 1 leg length in front of back leg thigh
- Nearly all of the weight should be on the front foot (the back foot is ONLY for balance)
- Hold a dowel/stick or use a chair/wall in the opposite side hand for balance assist as needed

Movement:
- Sit down and slightly backward, tapping your back leg knee lightly on the ground (or as close at possible to the ground) before standing back up
- Your front knee should not cave inward (nor should your foot arch collapse inward)

Tips:
- If too difficult to go all the way down, put pillows or fold up towels or white plates underneath your knee so that you can tap to that instead
- If it's too easy, don't use your hand for balance and/or hold a dumbbell
- If you feel a lot of pressure in your low back or glute on the side of your back leg, try leaning forward more

Rear Foot Elevated Split Squat - Bodyweight - Hand Assisted

*Rest time is between sides

Set up:
- Lay down on your back with a looped band around your feet

Movement:
- Slowly bring your knee toward your chest and then slowly lower back down

Supine Hip Flexion with Knee Flexed - Band

Set up:
- Place inner thigh just above the knee on a bench with the knee bent and the bottom knee straight, and the forearm on the ground in a "side plank" position

Movement:
- Lift your hips up by pushing your top inner thigh into the bench, and lift your bottom leg off of the ground
- Hold at the top for the prescribed time, and then lower back down

Tips:
- You should feel the inner thigh muscles working, the side of your trunk/abdominals closest to the ground, and possibly the shoulder of the arm that you are supporting with on the ground as well

Side Plank - Copenhagen - Short Lever - Static Hold

*Rest time is between sides

Set up:
- Place your hands on your hips

Movement:
- Pick up one leg and attempt to balance for the goal time
- Try to limit any hiking of the hip, swaying or leaning to the side, leaning backward or overall movement in any direction (try to stand as still as a statue!)

Tips:
- Perform this BAREFOOT if possible

Single Leg Stance

Strong Hip Essentials - Part 1

Struggling with these band exercise especially the side lying bridge with abduction of the hips.  Should I start without the band on this

Strong Hip Essentials - Part 1

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