Multi-directional lunge patterns that challenge hip control, knee alignment, and single-leg strength in both the frontal and diagonal planes

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Side-lying clamshell with a resistance band to build lateral hip strength and control in a supported position that is easy to scale.

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Step onto a box or bench to train single-leg strength and hip drive, with an easy path to progress by changing height or load in runners and field athletes.

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Powerful single-leg exercise that targets the quads, glutes, and hip stabilizers while challenging balance and control.

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Rear-foot elevated split squat with a hop to build power and deceleration control through the glutes and quads in a highly specific single-leg position.

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Jumping variation of the Bulgarian split squat to challenge explosive hip and knee extension and landing mechanics for athletic populations cleared for plyometrics.

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Classic side-lying clamshell to target the glute med and lateral hip in a low-load, joint-friendly setup that works well early in rehab plans of care.

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Quadruped hip abduction drill to build lateral hip strength and trunk control, with options to progress tempo or range as symptoms allow.

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Three-direction banded hip series to train the glutes through multiple planes and positions, ideal as a focused hip strength circuit for runners and lifters.

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Supine bridge focusing on driving through the heels to strengthen the glutes and hamstrings while being friendly on the spine for many patients and athletes.

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Bridge with a light ball squeeze between the knees to encourage better knee alignment and combine glute and inner-thigh work in one simple drill.

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Place a band around the knees during the bridge to cue gentle hip abduction and increase lateral hip demand alongside posterior chain strength work.

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Stand on a step and control the pelvis up and down to strengthen the glute med and improve frontal-plane control during gait and running.

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Hold the clamshell position for time instead of reps to build sustained lateral hip strength and tolerance in a controlled, low-load position.

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Hold the top-leg lift in side-lying to emphasize time-under-tension for the glute med without needing extra equipment or heavy loads early on.

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Powerful hip-hinge pattern to train explosive hip extension, posterior chain strength, and conditioning when technique and tolerance are appropriate.

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Band around the legs with side steps to target the glute med and lateral hip while reinforcing knee alignment under light, repetitive loading.

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Step up sideways onto a box or step to emphasize frontal-plane control at the hip and knee, useful for cutting, field sport, and running-based athletes.

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Band-resisted forward and backward steps with a slight hinge to train hip control and strengthen the glutes in a more dynamic pattern than simple clamshells alone.

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Lying on the stomach and gently extending the hip to emphasize glute work without excessive lumbar motion, ideal early after irritation or surgery when tolerated.

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Controlled hip extension from a prone position to build basic posterior chain strength while cueing minimal low-back hinging and smooth leg lift.

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Lift the inside leg instead of the top leg to bias deeper hip rotators and improve rotational control around the hip in a low-load setting.

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Combine a side plank with a clamshell to train lateral trunk and hip strength together, great for runners and cutting athletes who need frontal-plane control.

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Side plank with banded top-leg raises to push glute med strength and lateral core endurance, creating a demanding yet efficient hip and trunk drill.

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Straight-leg side-lying raises to train the glute med in a simple, controlled pattern that sets the stage for more advanced standing work later on.

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Another side-lying hip-abduction variation used to clean up technique and build capacity in the lateral hip with small progressions in range and load over time.

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Single-leg hinge with three different toe-touch targets to challenge balance, posterior chain strength, and hip control through multiple directions of reach.

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Transition from the floor to standing on one leg to train multi-step hip and trunk control, coordination, and strength in a more athletic pattern.

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Bridge on one leg to target unilateral glute strength and address side-to-side differences while keeping the spine supported on the floor or bench.

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Hold the top of a single-leg bridge for time to build endurance and control in the glutes and hamstrings without extra motion or speed demands initially.

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Place the working foot on a foam roller during the single-leg bridge to add instability and demand more fine-tuned hip and trunk control through the range.

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Use a med ball for added challenge or cueing while performing a single-leg bridge to further strengthen the glute and build ownership of pelvic position under load.

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Add a band around the knees or over the hips during a single-leg bridge to increase load and challenge lateral hip control along with hip extension strength.

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Place the working leg on a Swiss ball to add instability and posterior chain demand, making this a higher-level bridge progression for athletes and active patients.

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Bench-supported single-leg hip thrust for a high-demand glute exercise that can be loaded with external weight once bodyweight is well tolerated and controlled.

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Lateral jumping drill mimicking a speed skater stride to train explosive hip drive, landing control, and frontal-plane strength once basic strength is in place.

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Perform the fire hydrant pattern in standing to make the drill more functional, challenging balance and hip strength simultaneously in an upright posture.

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Standing leg lifts out to the side, often banded, to teach the glutes to support the pelvis during weight-bearing tasks like walking and running.

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Band-resisted hip extension in standing to work the glutes and hamstrings in a more functional posture while keeping the trunk tall and controlled.

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Use a Swiss ball under the foot or leg during a hip hike pattern to add instability, pushing the glute med and trunk stabilizers to work harder for pelvic control.

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