It's All In The Hips.

They’re quite literally the bridge between your upper and lower body; every step, punch, sprint, lift, or change of direction starts there.
But most people’s hips are Shakria’s worse nightmare… they be lying. When we sit all day, and then expect our hips to fire on command in the correct way.

Unfortunately, that’s not how it works.

Honestly, your hips don’t just need to move; they need to be strong through movement. Because mobility without strength is useless. And strength without mobility is a recipe for injury.

Let’s break some of this down, and then stick around for a simple routine you can start!

Let’s Talk Hips

Think of the hips as your body’s transmission system.
They take the power from your legs and transfer it up through your torso, into strikes, lifts, and movement.

Here’s where most people fail:
They train “legs,” but not the connection between the legs and the trunk. That’s what hip-dominant training fixes.

For combat athletes, the hips dictate power in every exchange. From a double leg to a roundhouse kick. If your hips can’t rotate, extend, or stabilize under load, your power will fizzle out before it ever hits your opponent.

For lifters, the hips are your hinge point. Bleeding over into every deadlift, squat, and clean relies on that joint working in sync with your glutes, hamstrings, and core. Weak or locked-up hips are why your low back takes the beating instead.

For everyone else, hip health is your insurance policy. It’s the key to moving without pain, staying athletic, and aging strong.

Note: A high percentage of lower-back issues stem from hips, knees, and hamstrings. Working strength and mobility down this chain could do wonders for lower-back injury & pain prevention.

The goal isn’t to be continuously stretching or overfocusing on “glute days.”
It’s to train the hips through full ranges of motion, under control, and with intent.
Think training your posterior chain; with a heavy emphasis on hinge-type exercises.
Strength and mobility are a package deal; and should be trained simultaneously.

You don’t need fancy equipment. Can perform with or without load.
Run this circuit before training or as a standalone mobility block:

1. 90/90 Hip Rotations - 2x8/side
Stay tall, control the movement. Don’t rush the transitions.

2. Banded Hip Flexor Stretch - 2x30s/side
Glute on, abs tight. Don’t arch your back; drive your hip forward, not up.

3. Cossack Squat - 2x6/side
Keep your heel down, toes pointed slightly out, chest tall.

4. Glute Bridge Iso Hold - 2x30s
Squeeze hard, ribs down. Build tension, not speed.

5. B-Stance (staggered-stance) RDL - 2x8/side
Train single-leg control and hinge stability; hinge, don’t squat.

Optional finisher:
Lateral Band Walks - 2x20 steps to light up the glute med and prime hip stability.
Hip Airplanes - 2×10/side to work the hips and lower back.

The goal is consistent work.
Not just some here and there, or a bunch every once in a while.

Thanks for reading this week’s edition of The Weekly Standard!

If you found value in these insights, share it with a training buddy or post it on your social feed; let’s spread the knowledge and push each other to new levels. See you next time!

COACH’S INSIGHT

The goal is to build a solid foundation.

A fighter with strong, mobile hips changes levels faster, sprawls harder, and hits with more torque.
A lifter with strong, mobile hips moves cleaner, lifts safer, and recovers quicker.

This isn’t about flexibility, it’s about function.
Train your hips to move well under tension and you’ll unlock strength that carries over everywhere.

If you want structure like this built into your training, it’s what I coach every day.
All my Squads and 1-on-1 programs uses exercises to ensure & maintain healthy hip movement.

Train smarter, get stronger, and actually see results that last.
Join a Squad or apply for coaching

Or if you have questions, respond to this email!