A single-side foam rolling drill for your glutes that uses body weight and small shifts.

1. Sit on a foam roller with one ankle crossed over the other knee.
2. Lean toward the crossed-leg side and place your hands behind you.
3. Slowly roll from the top of your glute to just above your thigh.
4. Pause on tender spots and breathe with comfortable pressure.
5. Finish the time, then switch sides.

A foam roller pressure hold for the front outer hip, targeting the TFL.

1. Lie face down with a foam roller under one front outer hip.
2. Prop up on your forearms and use the other leg for support.
3. Shift gently until you find a tender spot near the hip pocket.
4. Hold steady and breathe slowly for the set time.
5. Ease off the roller, then switch sides.

A gentle spine mobility move that alternates rounding and arching your back on hands and knees.

1. Start on hands and knees with wrists under shoulders and knees under hips.
2. Inhale and drop your belly as you lift your chest and tailbone.
3. Exhale and round your back, tucking your chin and tailbone.
4. Move slowly between both positions with your breath.

A hands-and-knees hip circle that trains your glutes and hip control while your core stays steady.

1. Start on all fours with hands under shoulders and knees under hips.
2. Brace your core and keep one knee bent at 90 degrees.
3. Lift that knee out to the side, then circle it back and around.
4. Move slowly through the biggest circle you can control.
5. Finish your reps, then switch legs.

A seated hip switch that trains hip mobility and control through both sides.

1. Sit tall with knees bent and feet wider than hip-width.
2. Keep your chest up and rotate both knees toward one side.
3. Pause in the shin box position with both knees near 90 degrees.
4. Lift through center and rotate both knees to the other side.
5. Alternate sides with smooth control for each rep.

A seated 90/90 hip lift that trains hip internal rotation and control on one side.

1. Sit in a 90/90 position with the working leg behind you.
2. Place your hands on the floor or sit tall if you can.
3. Keep the back knee down and lift the back foot off the floor.
4. Pause briefly, then lower the foot with control.
5. Finish your reps, then switch sides.

A seated hip rotation hold that trains hip internal rotation strength and control.

1. Sit tall on a chair with knees bent and feet flat.
2. Place your hand against the outside of your working ankle.
3. Press your ankle outward into your hand without moving it.
4. Hold and breathe steadily, then relax with control.
5. Finish the hold, then switch legs.

A prone hip rotation drill that trains hip control and internal rotation on one side at a time.

1. Lie face down with one knee bent to 90 degrees.
2. Keep your thigh on the floor and your hips level.
3. Sweep your foot outward like a wiper, using a smooth range.
4. Pause briefly, then return your foot to center.
5. Finish your reps, then switch legs.

A half-kneeling hip mobility drill that trains hip internal rotation and control one side at a time.

1. Start half kneeling with one foot forward and the other knee down.
2. Keep the front knee still and move the front foot out to the side.
3. Rock your hips back slowly while staying tall.
4. Rock forward to the start with control.
5. Finish your reps, then switch sides.

A lying hip stretch that targets your glutes and outer hip on one side at a time.

1. Lie on your back with knees bent and feet flat.
2. Cross one ankle over the opposite thigh, making a figure four.
3. Hold behind the thigh or shin and gently pull toward you.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch sides.