Slow down, move well.
Run when you're 90.

1. 90/90 Glute Lift and Hover

Why:

"Hip stability, end-range strength, and gets the deep glute muscles."

How:

1. Sit in a 90/90 position.
2. Keep your torso tall and lean slightly toward the front shin.
3. Drive the back knee into the floor while trying to lift the back foot off the ground.
4. Hold the lift for 3–5 seconds.
5. Slowly lower, reset, and repeat 6–8 reps each side.
6. Flow into the other side and repeat for continuous movement.

2. Quadruped Hip Circles

Why:
"A classic, not to be dismissed. Strengthens the glute med and deep hip stabilisers while improving hip joint control."

How:
1. On all fours lift one knee off the floor and slowly draw the biggest possible circle with it.
2. Move through flexion, abduction, external rotation, extension, then reverse the circle. Think of scraping the edges of your hip socket.
3. Controlled circles each direction (3–5), each side.

3. Cossack Squat Sweep

Why: 

"Up for a challenge? A deep lateral squat variation that takes the hip through a massive range (adduction to abduction), stretching one side while loading the other."

How:

1. Standing with your feet wide, shift weight into your right leg, bending the knee and sitting hips low into a side squat - left leg straight.

2. As you sink into the right hip, rotate the straight left foot so toes point up.

3. Push through your right heel, squeeze glutes, and sweep across into the other side.