Standing Hip Abduction – Hold a chair for balance and lift one leg out to the side. Builds hip stability.
Clamshells – Lie on your side with knees bent, open your top knee like a clam to strengthen glutes.
Hip Flexor Stretch – In a lunge position, gently shift hips forward to stretch the front of the hip.
Glute Bridges – Strengthen hip extensors and reduce lower-back strain.
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