hip
Training around hip pain
A hip flag is the widest cut RepRoute makes to a lower body. It removes every squat, lunge, hip-hinge and loaded carry from your plan and rebuilds the emptied days from your upper body and core.
Deep squats, deficit pulls and long-stride split squats are the movements a cranky hip usually objects to first.
In the catalogue the hip tag sits on four patterns — squat, lunge, hip-hinge and carry — and it sits on every row in them. So flagging the hip REMOVES essentially all of your loaded lower-body work at once. It is the broadest flag RepRoute has, and it will change your week substantially.
Days left empty are refilled with up to three exercises from what remains — presses, rows and core work. Be honest with yourself about what that means: for a few weeks, your training will be upper-body-led.
RepRoute does not cap squat depth, shorten your range of motion, or lighten the bar before removing a movement — there is no such path in the engine. And your training volume does not survive this untouched: a refilled day tops out at three exercises, and the patterns it reaches for may have nothing to do with the day's original theme. A hip flag costs you real work, and you should decide to take it knowing that.
What the flag removes from your plan
Whole movement patterns, not individual exercises — every exercise in these patterns carries the hip tag.
- ×Squatting
- ×Lunging / split squat
- ×Hip-hinging (deadlift)
- ×Loaded carries
What RepRoute can still program
These carry no hip tag, so they survive the strip and are what emptied days get refilled from. They are not one-for-one replacements — the engine removes and rebuilds, it does not substitute like for like.
Dumbbell Bench Press
chest
Inverted Row
middle back
Dumbbell Shoulder Press
shoulders
Plank
abdominals
Common questions
No. A day the strip empties is refilled up to three exercises — which may be fewer than it held before, and in different patterns. If a hip flag is going to gut your week, we'd rather you knew that going in than discovered it on the dashboard.
Not much, with the flag on — squat, lunge and hinge is essentially all of loaded leg training, and the hip tag covers all three. If only some hip positions hurt, you'll get far more out of leaving the flag off and using Swap on the movements that actually aggravate it.
A painless click is generally not a training-load question. A click with pain or instability is a clinician question, not one for a planning app.
See it in action
Free plan, no credit card. Flag the hip in onboarding and the conflicting movements are stripped from your plan straight away.