Hip Flexor Circuit

Objective

Strengthen hip flexors and glutes to improve kicking power and sprint speed.

Equipment

• Cones

Instructions

1. 1

   Complete 3 rounds: 12 single-leg hip bridges each leg, 10 reverse lunges each leg, 15 banded hip thrusts (or bodyweight), 20-second standing hip flexor hold each leg.

2. 2

   Rest 60 seconds between rounds.

Coaching Points

• ✓ Hip bridge: drive through the heel, squeeze the glute at the top.
• ✓ Reverse lunge: keep the front knee over the ankle, not caving inward.
• ✓ Hip flexor hold: lean back slightly for a full stretch — do not hunch.

Variations

• → Add a resistance band around the knees for the hip bridges.