This bodyweight routine is designed to build muscles in your glutes, inner and outer thighs, hamstrings, and abdominals. We will begin a floor sequence for the inner / outer thighs, then move into a bodyweight glute and hip calisthenics. The second half of this workout moves into an abdominal r...

In this Isometric workout, we will be utilizing isometric resistance training for the hips while integrating the knee, ankle, foot, and spine as a progressive approach to isolation work. Practice multi-joint isometric positions using one or two legged standing positions followed by several seate...

If you are short on time, this micro workout is designed to give you some targeted resistance training for a very important area: The hip rotators.

These muscles work to move the hips both internally and externally, absorbing ground forces and taking on the weight of the torso. When these mus...

If you are short on time, this micro workout is designed to give you some targeted resistance training for a very important area: The Gluteal muscles. In this workout, we will practice variations on the glute bridge to target the lower back, hamstrings, and glutes. You will feel stronger, talle...

Prehabilitation is the practice of keeping our joints healthy as preventative maintenance. It requires a constant revision of basic principles, patience, consistency, and practice.

This bodyweight routine is jammed full of hip and spine exercise essentials, designed to address some of the maj...

In this workout, we will focus on a very important set of muscles that not only flex the hip, but also straighten the knee. Hip flexor muscles include the psoas major, iliacus, tensor fascia latae, and rectus femoris. The quadriceps also extend the knee, making it straight. These are an essenti...

Osteoporosis is often referred to as the “silent” disease because you typically do not have symptoms until you break a bone or become informed at a routine doctor visit. It develops when bone mineral density and bone mass decreases, or when the quality or structure of bone changes.

Osteoporosis ...

This strengthening routine is designed to combat outer hip pain using isometric and concentric resistance training with dumbbells, a thigh band, and a support.

Lateral hip pain is commonly referred to as "Trochanteric Bursitis". This is a condition where the large bony prominence on the outsi...

Sports, exercise, and daily life requires us to perform similar joint actions over and over, leaving other motions and positions relatively untrained. Nothing that we do in life is symmetrical, leaving us with an overall sense of tightness. This tightness can be combated by improving our muscle...

If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the hip and knee flexor muscles using the resistance coming from bodyweight and a sponge ball. Weakness in these areas can cause low back and hip tightness, and knee instability. These muscles deal with pron...

If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the hip and knee extensor muscles using the resistance coming from bodyweight, a thigh band, and a sponge ball. Weakness in these areas can cause low back tightness and knee instability, as these muscles figh...

Bodyweight exercises can build muscle and teach you to hone your technique and form. This video will target the hips, thighs, gluteals, and lower back with no equipment...just the weight of your body! Some of the principles in this video include increased repetition, decreased rest times, and m...

In this targeted hamstring, glutes, and hip extension class, we will use the stability ball as a platform and resistance tool with bodyweight and dumbbells as resistance. The workout begins with some of the most effective hamstring work using the ball for eccentric training. Next, the ball creat...

If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the inner hip muscles using the resistance coming from bodyweight, a sponge ball, and a thigh band to create the isometric exercises. Weakness in these areas can cause pelvic instability, making you more susc...

If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the outer hip muscles using the resistance coming from bodyweight, a sponge ball, and a Yoga block to create the isometric exercises. Weakness in these areas can cause tightness in the trunk and spine, making...

Pain originating from spasms in your piriformis muscle, a large muscle located deep in the buttock, is called piriformis syndrome. Even though this condition is very common, it is a complex problem to treat. The key is to keep surrounding muscles around the pelvis, hips and core strong and regu...

In this Hatha Yoga practice, we will use a chair to help us access various hip-focused asanas. The chair raises the floor to meet our body's needs and serves as a platform to press against for muscle activation. You will need a Yoga block and a Yoga strap for this workout.

We will begin from a...

Many individuals suffer from chronic hip tightness and immobility, making it very difficult to get to the floor. This may be due to injury, sedentary lifestyle, or muscle weakness to name a few reasons. Chairs can be wonderful tools to help make exercise more comfortable.

In this Express Hatha...

The SI Joint is small and very strong, reinforced by strong ligaments that surround it, and does not have much motion. It functions to transmit forces from the upper body to the pelvis (hips) and legs and to act as a shock-absorbing structure.

In this video, we will be focusing on exercises tha...

This express workout includes a standing warm-up followed by thigh band exercises designed to strengthen the thighs, glutes, and hips while activating the surrounding muscles of the trunk and spine. The exercises will train the gluteus maximus, minimus, and medius muscle groups as well as many h...

This isometric routine is designed to target rotation of the hips

If you need a quick boost, this 15-minute bodyweight routine will help you strengthen muscles that cross the hip to perform internal and external rotation, such as the gluteals, piriformis, superior and inferior gemelli, obturato...

On Day 2 of the mobility series, we will look to strengthen hip flexion, knee extension, ankle dorsiflexion on the way down into the hip hinge, then hip extension, knee extension, and ankle plantar flexion on the way up. Within this, we also look at the spine's involvement in the hip hinge.

We b...

On day 1 of the mobility series, we will look to strengthen hip flexion, knee flexion, ankle dorsiflexion on the way down to the squat, then hip extension, knee extension, and ankle plantar flexion on the way up. Within this, we also look at the spine's involvement in the squat.

We begin by exp...

This 60 minute workout is designed to strengthen hip muscles that adduct, abduct, flex, extend, and rotate the hip joint in a variety of positions. The focus is to expose and strengthen muscle imbalances by improving contraction responsiveness. The instability of the the ball requires the use o...