Strengthen and expand your hip external rotation end range with PAILs and RAILs in a supine position using a stick, PVC pipe, or dowel — the external rotation counterpart to the supine IR drill, using the same accessible, grounded setup to passively achieve hip ER end range and then train the tis...

Develop bilateral hip internal rotation strength and awareness with this supine IR pulse drill — a simple, accessible movement that uses a yoga block between the knees to create a clear, tactile cue for internal rotation, training both hips to rotate inward simultaneously in a stable, grounded po...

Build adductor and inner thigh strength with this supine hip abduction isometric — a simple, accessible drill that uses a yoga block between the knees to create direct, targeted isometric tension through the adductors, training the muscles responsible for hip stability and medial knee control in ...

Build hip abductor strength and lateral hip stability with this supine abduction isometric — a simple, effective drill that uses a non-elastic stretch strap around the feet or ankles to create direct, targeted isometric resistance through the hip abductors, training the muscles responsible for la...

Develop active hip flexion strength at passive end range with this supine passive range hold drill — a deceptively demanding movement that challenges the hip flexors to generate and sustain maximum force at the very limit of available range, building the active capacity that most people never tra...

Develop active hip flexion strength in a figure 4 base with this lift-off drill — a precise, demanding movement that isolates the hip flexors of the straight leg in a crossed position, challenging them to generate and sustain force in their shortened, most compressed state rather than chasing hei...

Develop active hip flexion strength at passive end range with this seated passive range hold drill — the upright counterpart to the supine hip flexion PRH, delivering the same powerful end range stimulus to the hip flexors in a seated position that adds the challenge of maintaining postural integ...