If you're dealing with hip tightness or uneven strength, this routine will help restore balance and mobility. 1. 90/90 Hip Rotations Sets: 2×10 each side - Sit on the floor with both knees bent at 90° - Keep chest tall and upright - Rotate both knees together from side to side - Keep torso facing forward throughout - Move slow and controlled - Focus on smooth transitions 2. Glute Bridge Hold Sets: 2×30 seconds - Lie on your back, knees bent, feet flat - Feet hip-width apart, heels close to glutes - Light pelvic tuck to engage core - Lift hips until body forms a straight line - Squeeze both glutes evenly (focus on left side engagement) - Hold position without arching lower back 3. Side-Lying Hip Abduction (Left Side Emphasis) Sets: 2×12 slow reps (extra volume on left) - Lie on your side with bottom leg bent for stability - Keep top leg straight, hips stacked - Point toes slightly downward - Lift top leg slowly with control - Pause 1 second at the top - Lower slowly without letting leg drop - Add 2–3 extra reps on left side 4. Cat-Cow Spinal Mobilization Duration: 1–2 minutes - Start on all fours, hands under shoulders, knees under hips - Inhale: drop belly, open chest, look forward (cow) - Exhale: round spine, tuck pelvis, drop head (cat) - Move slowly and smoothly between positions - Sync movement with breath Unilateral Strength Work (2× per week) Add these single-leg exercises to your lower body days to build even strength and prevent imbalances. Bulgarian Split Squat Sets: 2–3 sets of 6–10 reps per side - Place back foot on bench behind you - Front foot flat, far enough forward - Keep chest tall and core engaged - Lower straight down (not forward) - Front knee tracks over toes - Push through front heel to stand - Start with bodyweight, add load gradually Single-Leg RDL Sets: 2–3 sets of 6–10 reps per side - Hold weight in hand opposite to working leg - Slight bend in standing knee - Hinge at hip, keep back flat - Keep hips square (no rotation) - Lower with control, feel hamstring stretch - Stand by squeezing glute hard - Balance is part of the challenge