Hip Extension Progression

Restoring hip extension is the first priority before challenging it with opposite-side hip flexion. A basic progression can start from a bilateral hip-flexed setup and use bridging, pushing, or pelvic tilting to drive hip extension. Progressions can advance through long-lever, hip thrust, single-leg, and opposite-side flexion variations. For sprint-relevant goals, progressions should eventually approximate hip positions used in sprinting, including roughly 90 degrees or more of hip flexion. The same hip separation principles can transfer into standing drills such as squats, wall sprint drills, sprinter step-ups, split squats, marches, A-skips, and sprints. Wall drive drills can help restore hip extension limitations when performed with appropriate pelvic, glute, and toe-off cues.