Hips & hip flexors.

A chair holds your hips at ninety degrees for most of your waking hours, and fascia remodels around whatever shape you hold. These moves argue back. The couch stretch reopens the front line the chair shortens. The ATG split squat builds strength through the deep range most training avoids. The 90/90 switch restores the rotation that makes hips feel young. And the glute bridge wakes the back of the hip that sitting switches off. Expect the argument to take weeks, not sessions; that is the honest timescale tissue changes on.

4 animated guides · part of the 340-move database

Hip flexor line

Couch stretch

Rear knee near the wall, shin up it, torso tall, and breathe. This is the direct antidote to the sitting position: the hip flexors and the fascia down the front of the thigh, opened at length.

→ 1 to 2 minutes per side, most days

Medium4 minevidence · emerginghip flexor ROM studies

Knee over toe, hip long

ATG split squat

A deep split squat where the front knee travels well past the toe while the rear hip stretches long. The signature move of Ben Patrick's knees-over-toes method: strength at the exact range most training avoids. Go only as deep as stays comfortable, and elevate the front foot to ease it.

→ 2 sets of 5 slow reps per side

Hard5 minevidence · emergingATG · Ben Patrick

Hip rotation

90/90 switch

Seated, both knees bent to right angles, sweep the legs from one side to the other. Internal and external rotation are the hip's forgotten dials, and this trains both in one slow windshield-wiper motion.

→ 10 slow switches, pause at the ends

Medium3 minevidence · emergingestablished practice

Posterior chain

Glute bridge

Feet planted, drive the hips up and squeeze at the top. Sitting shortens the front of the hip and switches the back of it off; this is the cheapest way to switch it back on, and the low back usually thanks you.

→ 12 slow reps, 2-second squeeze at the top

Easy3 minevidence · emergingestablished practice

Other areasFascia lines Neck & shoulders Groin Knees Feet & ankles

Three of these, most days, and the area stops complaining.

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