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Stretching & mobility

Hip mobility routine

Hips that sit all day lose range in every direction. This routine moves them in all of them: rotation, flexion, extension and side to side.

15 minIntermediate8 movesA wallHip flexors · Glutes · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Active range

  1. Hip Windshield Wipers10 slow reps
    Beginner · 3D demoHarder: 90/90 hip lift-off
  2. 90/90 switch8 reps
    Intermediate · 3D demoEasier: 90/90 Hamstring
  3. Standing hip CARs3 slow circles each leg
    Beginner · 3D demoHarder: 90/90 hip lift-off
  4. Cossack squat5 reps each side
    Intermediate · 3D demoEasier: Sit squat (partial squat)

Longer holds

  1. Frog rock10 slow rocks
    Intermediate · 3D demoEasier: Adductor rock-back
  2. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoHarder: High lunge (crescent lunge, Ashta Chandrasana)
  3. Pigeon preparation (Eka Pada Rajakapotasana prep)60 s each side
    Intermediate · Glutes, Hip flexors · 3D demoEasier: Easy pose (Sukhasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  4. Deep squat hold60 s, hold a support if needed
    Intermediate · Quads, Glutes, Adductors · 3D demoEasier: Goddess pose (Utkata Konasana)Harder: Dancer pose (Natarajasana)

Tips

  • Control beats depth: only go as far as you can move slowly.
  • Hold a door frame in the deep squat if your heels lift.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More stretching & mobility

10-minute morning stretch

A gentle, no-equipment stretch routine to wake up the spine, hips and shoulders in ten minutes.

10 minBeginner10 movesNo equipment

Full-body stretch routine

A 15-minute head-to-toe stretch for the neck, shoulders, back, hips, hamstrings and calves.

15 minBeginner11 movesA wall

Lower back stretch routine

Seven gentle stretches and mobility moves for a stiff lower back, done lying and kneeling.

12 minBeginner7 movesA wall

Questions people ask

How long does the hip mobility routine take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 5 of its 8 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.