Strength Streams for Squat, Lateral Hip, Hip Flexors and Abdominals

With physiotherapist Enda King demonstrating, the squat stream starts with an overhead squat assessment of rib position, lumbopelvic control and trunk position, looking for rib flare, anterior pelvic tilt and a forward trunk. The front squat follows, with elbows forward, a neutral pelvis and an upright trunk. The lateral hip stream is assessed with a single-leg squat for knee valgus, trunk sway and hip rotation, then trained with banded abduction and external rotation in a squat. For the hip flexors, the test checks whether active inner-range hip flexion matches passive range without TFL taking over, and the exercise progresses from supine to wall-supported to freestanding holds that bias iliopsoas. Abdominal control is tested by lowering straight legs while keeping rib and pelvic position, and trained with banded pulldowns in hip flexion held for 4 to 5 seconds, progressing to leg lowering. The deadlift stream begins with a half rack deadlift, cueing the hips back and a neutral pelvis at lockout to avoid anterior tilt and load the posterior hip.