Strength Flow�Hips/Posterior Chain

Dr. Alyssa Williams, PT, DPT, LAT, ATC

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Bridges

1. Begin lying supine (flat on your back) with both knees bent and feet flat on surface.
2. Both hips/knees/feet should be shoulder width apart; feet should remain flat on surface throughout entire movement.
3. Engage core (pull belly button towards spine) & glutes (buttocks) and lift hips/buttocks off of surface.

**Do not arch low back; spine should remain in neutral position.

Sets Reps Hold seconds

Hamstring Isometrics

1. Begin lying supine (flat on your back) with one knee bent, and the other straight.
2. Drive the heel of the leg with the bent knee into surface and hold for 5 seconds, then relax.
3. Repeat 8-10 times.

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**Avoid arching low back.

Sets Reps Hold seconds

Lock & Load

1. Begin lying supine (flat on your back) with both legs straight and toes pointed up towards the ceiling.
2. Engage your core (pull belly button towards spine).
3. Lift one leg up, out to the side, and back in (keeping the leg straight throughout entire movement).
4. Return to starting position. Repeat with other leg.

**Avoid outward rotation of the toes.

Sets Reps Hold seconds

Prone Hip Extensions (knee straight)

1. Begin lying prone (face down).
2. Engage glutes (buttock muscles) & lift one leg at a time (keeping legs straight).

**Avoid arching low back.

**Avoid hip rotation.

Sets Reps Hold seconds

Fire Hydrants

1. Begin in quadruped position (on all fours).
2. While maintaining a neutral spine, engage core and lift one leg off of surface and extend it (drive foot in opposite direction of head). Return to starting position and repeat on opposite side.

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**Avoid hip rotation, arching low back, and significant shift onto opposite side.

Sets Reps Hold seconds

Body Weight Squats (double leg)

1. Spread feet shoulder width apart, toes pointed slightly outward.
2. Keep chest up while descending into squat position.
3. Engage core and glutes while ascending.

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**Avoid arching back.

Sets Reps Hold seconds

Walking Forward Lunges

1. Begin standing with both feet ~shoulder width apart and upright/erect posture.
2. Step forward with one leg bending front knee and extending back knee.
3. Upon rising, bring back leg forward to b even with the front leg. Step forward with opposite leg then repeat.

Sets Reps Hold seconds

Single-leg RDL’s

1. Begin standing in neutral position.
2. Hinge at the hips and take your chest towards the ground.
3. Lift one leg behind you while slightly bending front knee.

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**Keep your chest up, and avoid rounded shoulders posture.

**Avoid rotation of your hips.

Sets Reps Hold seconds