exercises to strengthen hips and glutes

[Ian Cornell]

ok as the topic states i am looking for a routine that will help me strengthen my hips and glutes that i can perform with calves 2-3x a week.

i battle with knock knees and flat feet and this obviously is a hip strength thing, so i want to try a routine to strengthen,lengthen,and stretch the hips,glutes and lower back and help with activating my tiny glutes. i do squat low but trying to get it lower.

any help, or routine to help me build the glutes and hips up to help me would be much appreciated.

[Imprezivr6]

Bottom up zercher squats.(from 2" above parallel)
Bb hip thrusts
Pull throughs
Dimmel deads

Do you deadlift? (conventional or sumo?)

[Ian Cornell]

Don't really deadlift, I do still leg dead. I will google this though..

[Hartley]

Imprezivr6's list is very good, have used them all.


If you've got bands, I like these also. Banded sl dls.

[youtube]http://www.youtube.com/watch?v=dYdLhX6P58k[/youtube]