Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Bodyweight Hip Abduction
2 sets · 12 reps · 20s rest · both sides
Lift from the side of the hip, not the lower back. A small, slow range does more here than a big one.
Steps
Lie on your side on a mat with your legs stacked, your bottom arm extended under your head for support.
Stack your hips squarely on top of each other and bend the bottom leg slightly for stability.
Keep the top leg straight with the toes pointing slightly forward and your foot flexed.
Lift the top leg straight up toward the ceiling in a smooth, controlled motion.
Stop when you feel a strong contraction in the side of the hip — usually around 30 to 45 degrees.
Lower the leg back down slowly without letting it touch the bottom leg, then repeat for reps.
Cues
Hips stay stacked.
Lift from the side hip.
Move slowly.
Common mistakes
Rolling the hips back to lift the leg higher, which lets the hip flexors take over from the glute medius.
Lifting the leg too fast, which removes the time-under-tension that builds the glute.
Pointing the toes up instead of flexing the foot, which shifts the work off the side hip.
Letting the top hip drift forward — kills the side-glute contraction and turns the lift into a leg swing.
2. Band Hip Abduction
2 sets · 12 reps · 25s rest · both sides
Push out against the band with the hips stacked. Move slowly and stop before the lower back joins in.
Steps
Loop a mini band around both ankles or just above the knees, depending on resistance preference.
Stand tall with feet hip-width apart and a slight bend in the knees, hands on hips for balance.
Shift your weight onto your left leg and press your right leg straight out to the side against the band.
Pause briefly at the top of the lift, feeling the squeeze in the side of your right hip.
Lower the right leg back to the starting position with control, keeping tension on the band throughout.
Complete 12 to 15 reps per side, alternating legs once the working glute is fully fatigued.
Cues
Hips stay stacked.
Push against the band.
Move slowly.
Common mistakes
Leaning the torso to the opposite side to swing the leg out, which removes load from the glute medius.
Letting the hips rotate forward as the leg lifts, turning the movement into a hip-flexor exercise.
Using a band so heavy that form breaks — start light to feel the glute working, then progress.
Rushing the eccentric and letting the band snap the leg back in, losing half the time-under-tension.
3. Single Legged Romanian Deadlifts
2 sets · 6 reps · 25s rest · both sides
Hinge on one leg with the hips square and the spine long. Touch a wall for balance and keep the range small.
Steps
Stand tall on one leg with a slight bend in the standing knee and arms hanging at your sides.
Brace your core and pull your shoulder blades down to set a tall, stable torso position.
Hinge at the hip by pushing the standing-leg hip back, letting the back leg float up behind you.
Keep the back leg, torso, and head in one straight line as you lower toward the floor.
Stop when you feel a deep stretch in the standing leg's hamstring, with the torso roughly parallel to the floor.
Drive the standing-leg hip forward to return to the start position, squeezing the glute at the top.
Cues
Long spine.
Hips stay square.
Small range is fine.
Common mistakes
Rounding the lower back as the torso lowers, which puts the spine at risk under load.
Twisting the hips open as the back leg lifts, which loses the hinge alignment and balance.
Bending too much at the standing knee so the lift becomes a single-leg squat instead of a hinge.
Bouncing back up at the bottom instead of controlling the descent and the reversal.
4. Bodyweight Reverse Lunge
2 sets · 8 reps · 25s rest · both sides
Step back into a shallow lunge and return. Hold support and keep the front knee comfortable.
Steps
Stand tall with feet hip-width apart and your hands on your hips or at your chest.
Take a long step back with one leg, planting the ball of the back foot down lightly.
Lower the back knee straight down toward the floor while keeping the front shin near vertical.
Drop until the back knee is just above the ground and the front thigh is roughly parallel to the floor.
Drive through the heel of the front foot to push yourself back up to a tall standing position.
Repeat on the same leg for the prescribed reps, then switch sides without losing form.
Cues
Use support.
Keep the step shallow.
Front knee feels comfortable.
Common mistakes
Stepping back too short, which puts the load on the front knee instead of the front glute.
Letting the front knee cave inward instead of tracking over the foot.
Pushing off the back foot instead of driving through the front heel — robs the working leg of work.
Slamming the back knee into the floor instead of lowering it under control.