Uploaded September 2025 | Updated September 2026, 1 week ago
I haven’t found glute activation alone to solve many movement problems.
Rather, you need a full progression through these 5 aspects of movement:
1️⃣ Mobility. Make sure you have the ability to torsion and position your knee in and out. If you can’t rotate out, you won’t be able to stabilize.
2️⃣ Build capacity. A 30 second starfish side plank hold is a great target.
3️⃣ Integrate. Heavy step ups are excellent here.
4️⃣ Build power. Explosive step-ups or split squat jumps.
5️⃣ Single Leg hops. These are excellent for lateral hip strength, yet most rehab programs never get to this stage.
I haven’t found glute activation alone to solve many movement problems.
Rather, you need a full progression through these 5 aspects of movement:
1️⃣ Mobility. Make sure you have the ability to torsion and position your knee in and out. If you can’t rotate out, you won’t be able to stabilize.
2️⃣ Build capacity. A 30 second starfish side plank hold is a great target.
3️⃣ Integrate. Heavy step ups are excellent here.
4️⃣ Build power. Explosive step-ups or split squat jumps.
5️⃣ Single Leg hops. These are excellent for lateral hip strength, yet most rehab programs never get to this stage.
