Train Your Hips: Why the Basics Aren't Enough | #075

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Feb 24, 2026

A deep dive into why hips need more than squats and deadlifts. Covers neglected movements like hip flexion, rotation, abduction, and frontal/transverse control. Explains links between hip weakness and knee, back, and gait problems. Offers simple twice-weekly training ideas and which exercises to prioritize for longevity and real-life strength.

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INSIGHT

Gait Speed Reflects Hip Function

Gait speed and stride depend on hip articulation and pelvic strength.
Judd links slowed gait in aging to reduced hip mobility and inability to take large, fast strides.

ADVICE

Cover All Hip Actions In Training

Train all primary hip actions: extension, flexion, abduction/adduction, and rotation.
Judd lists RDLs/hip thrusts for extension, and emphasizes lengthened hip-flexor work and terminal-range glute strength.

ADVICE

Train Hip Flexors In Longened Ranges

Train hip flexors from lengthened positions, not just shortened.
Judd stresses loading when the knee goes behind the hip and stretching the psoas, iliacus, and rectus femoris with bent-knee variations.

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The hips are the foundation for everything.

If your hips aren’t strong, mobile, and stable — your knees, lower back, and performance will eventually pay the price.

In this episode, I break down why squats and deadlifts alone are NOT enough to build truly strong, healthy hips — and why most men are neglecting some of the most important movement patterns in the body.

We dive into:

Why hip flexor training is one of the most ignored areas in men’s fitness
The real reason I prioritize lunges over heavy bilateral squats
How weak abductors and internal rotators contribute to knee pain and ACL tears
The role of the sacroiliac joint and lumbar-sacral articulation in back health
Lower cross syndrome and anterior pelvic tilt
Sciatica, piriformis syndrome, and hip imbalance
Why gait speed and hip function determine long-term independence
The missing pieces in most strength programs

Most lifters train hip extension (squats, deadlifts, hip thrusts).
Very few train:

• Hip flexion
• Internal and external rotation
• Abduction and adduction
• Frontal plane stability
• Transverse plane control

Your hips are a true ball-and-socket joint. They’re designed to move in every plane — not just up and down.

If you want longevity, performance, durability, and strength that actually carries over to real life, you need more than the basics.

Train smarter.
Move better.
Protect your spine and knees.

If this episode helped you, share it with someone who only trains “bench, squat, deadlift” and needs to hear this.

Start training your hips now — your future self will thank you.

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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