If your hips feel tight or your glutes are slow to fire, this drill helps correct both. By combining a deep front-hip stretch with intentional glute activation, it’s the perfect move to include before squats, deadlifts, or long walks.
How to Do It:
- Secure a resistance band at hip joint height behind you and loop it around your leg, as close to your hip joint as possible.
- Get into a half-kneeling position, with the band pulling your hip gently from front to back.
- Perform a hip hinge by shifting your hips back without rounding your spine.
- You should feel a strong stretch in the front of your hip.
- Squeeze your glute to drive your hips forward, returning to upright.
- Hold the squeeze for a count of five, then repeat with control.
- Focus on intentional glute engagement and smooth, steady movement.
This is a powerful way to retrain your body to use the glutes properly while reducing over-reliance on tight hip flexors and low-back muscles.
Want to move better and feel stronger in your hips? Movement ReDefined offers coaching designed around your body’s unique needs—so you can move freely and confidently.