Hip prep is a series of 6 exercises. I use it with my patients to prime the glutes and lower body in general before getting into more dynamic and plyometric activities. I will make the statement right now: if done RIGHT, it's an absolute glute killer and I promise you that you will feel your glutes!
I like these 6 exercises in particular for a variety of reasons.
✅They challenge the glutes in all 3 planes of motion.
✅They hit all types of muscle contractions: isometric, concentric, and eccentric
✅They are performed upright in a functional position
✅There is a variety of double leg, single leg, and split stance variations
✅They train proper lower extremity alignment in a variety of hip and trunk flexed/neutral/extended positions
The 6 exercises are:
1️⃣3 way clams: 5 per leg per position
2️⃣Side steps: Alternating steps to the left and right starting with 1 step all the way to 5 steps