Quick Hip & Leg Reset — Side-Lying Series
Targeted Routine/ Spot Work
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9m 25s
This is a short one designed to do exactly what it says — wake up the hips and legs and get out of your way. We start on all fours with a focused cat-cow to get the pelvis moving properly on the ball and socket, then go straight into a thorough side-lying series: clams in two positions, leg lifts, circles, and the inner thigh work with the bottom leg. Both sides, done properly, with three bridges at the end to pull it all together. No fluff.
The clam in two positions — right angle and lightning bolt — targets different parts of the glute medius, which is one of the most chronically underused muscles in people who sit or run
Pelvic stability is the whole game here — if the hip rolls back to open, you lose the benefit entirely, which is why we slow it down and pay attention
The bridge finish isn't just a cool-down — it reinforces the glute activation from the side-lying work in a functional position
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