30 Minute Hip & Glute Focused Strength and Mobility Routine 4 rounds - 2 minute rests between rounds. 1 Round = • Single Leg Figure 4s - 10 reps (each side) • Single Leg Hip Abductions - 10 reps (each side) • Single Leg Box RDLs - 10 reps (each side) • Single Leg Hip Flexors - 10 reps (each side) Choose a weight that challenges you while letting you maintain good form every single rep. Start lighter than you think - master the movement, then increase the load. Movement Cues: Single Leg Figure 4s: Brace your core and keep tension through your back as you thread the kettlebell through your leg. Let your torso bend and rotate with control - don't let it go slack. Single Leg Hip Abductions: Hold the kettlebell against the outside of your working thigh, then with your core tight, lift and lower your leg in a controlled arc. Single Leg Box RDLs: Prop your non-working leg up on a box or table so it's fully supported and horizontal, standing only on your working leg. Hinge at the hip and lower your torso, keeping a soft bend in the standing knee, then drive through the heel to return to standing. Single Leg Hip Flexors: Lie across a bench with your lower back and glutes fully supported, hugging your non-working knee to your chest to lock your pelvis in place. Hook the foot of your working leg through the kettlebell handle - keep it slow and controlled. You should feel your hip open and stretch at the bottom. #mobility #glutes #kettlebellworkout #functionalfitness #trainingvideo
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