HOW TO USE THIS BOOK
· Perform 2–4 strength sessions per week
· Choose 4–6 strength exercises per session
· Perform 2–4 sets of 8–15 repetitions
· Finish each session with stretch & release movements
Move with control and pain-free range of motion
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Gluteal, Hamstring & Piriformis Performance Exercise Book
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Target Muscles: Gluteus maximus, hamstrings, quadriceps, core
Instructions:
1. Stand with feet shoulder-width apart
2. Sit hips back and down as if sitting in a chair
3. Keep chest upright and knees tracking over toes
4. Drive through heels to return to standing
Common Tips: Keep core braced, do not collapse knees inward
Video:https://www.youtube.com/results?search_query=bodyweight+squat+proper+form
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Target Muscles: Hamstrings, glutes, lower back
Instructions:
1. Stand with feet hip-width apart
2. Hinge at hips while keeping back neutral
3. Lower weight close to shins
4. Drive hips forward to stand tall
Video: https://www.youtube.com/results?search_query=deadlift+proper+form
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Target Muscles: Hamstrings, glutes, lower back
Instructions:
1. Stand with feet hip-width apart
2. Hinge at hips while keeping back neutral
3. Lower weight close to shins
4. Drive hips forward to stand tall
Video: https://www.youtube.com/results?search_query=deadlift+proper+form
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Target Muscles: Glutes, hip stabilizers
Instructions:
1. Upper back supported
2. One foot planted, other leg extended
3. Drive hips upward using planted leg
Video: https://www.youtube.com/results?search_query=single+leg+hip+thrust
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Item Target Muscles: Glutes, hamstrings, quadriceps
Instructions:
1. Place one foot on elevated step
2. Drive through heel to stand up
3. Control the descent
Video: https://www.youtube.com/results?search_query=step+ups+exercise+proper+formscription
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Target Muscles: Glutes, hamstrings, quads
Instructions:
1. Rear foot elevated on bench
2. Lower back knee toward floor
3. Push through front heel to stand
Video: https://www.youtube.com/results?search_query=bulgarian+split+squat
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Target Muscles: Glutes, hamstrings
Instructions:
1. Lie on back, knees bent
2. Drive hips upward
3. Squeeze glutes at top
Video: https://www.youtube.com/results?search_query=glute+bridge+exercise
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Target Muscles: Glutes, hamstrings, core
Instructions:
1. Lie on back with feet flat
2. Lift hips off floor
3. Hold briefly and lower
Video: https://www.youtube.com/results?search_query=floor+bridge+exercise
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Target Muscles: Gluteus medius, piriformis
Instructions:
1. Lie on side with knees bent
2. Keep feet together
3. Open top knee while hips stay stacked
Video: https://www.youtube.com/results?search_query=clamshell+exercise
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Target Muscles: Gluteus medius
Instructions:
1. Lie on side
2. Lift top leg upward
3. Keep toes facing forward
Video: https://www.youtube.com/results?search_query=sidelying+hip+abduction
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Target Muscles: Glutes
Instructions:
1. On hands and knees
2. Lift heel toward ceiling
3. Keep core tight
Video: https://www.youtube.com/results?search_query=donkey+kicks+exercise
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Target Muscles: Glutes, core, spinal stabilizers
Instructions:
1. On hands and knees
2. Extend opposite arm and leg
3. Maintain neutral spine
Video: https://www.youtube.com/results?search_query=bird+dog+exercise
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Target Muscles: Gluteus medius
Instructions:
1. Band around ankles or knees
2. Step sideways maintaining tension
3. Keep hips level
Video: https://www.youtube.com/results?search_query=lateral+band+walk
Purpose: Improve strength, stability, mobility, and injury resilience of the hips and posterior chain.
Suitable for: Home exercise programs, fitness training, senior fitness, and rehabilitation support (non-medical).
· Perform 2–4 strength sessions per week
· Choose 4–6 strength exercises per session
· Perform 2–4 sets of 8–15 repetitions unless otherwise noted
· Finish each session with stretch & release movements
Move with control and pain-free range of motion
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Instructions:
1. Lie on back
2. Cross ankle over opposite knee
3. Pull leg toward chest
Video: https://www.youtube.com/results?search_query=figure+4+stretch+piriformis
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Instructions:
1. Front leg bent, back leg extended
2. Lower hips toward floor
3. Hold and breathe
Video: https://www.youtube.com/results?search_query=pigeon+pose+stretch
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Instructions:
1. Roll slowly over glutes and hamstrings
2. Pause on tight areas
Video: https://www.youtube.com/results?search_query=foam+rolling+glutes+hamstrings
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Instructions:
1. Hinge forward at hips
2. Keep knees soft
3. Hold stretch without bouncing
Video: https://www.youtube.com/results?search_query=standing+hamstring+stretch
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