Hip Mobility Routine
Quick answer
The Hip Mobility Routine mainly works the hip flexors and glutes, with help from the hamstrings. Gentle routine that improves hip range of motion and loosens the glutes and hip flexors. Beginners: 5–10 minutes, slowly and without pain, before training or on rest days.
How to do it
- Do 10 hip circles standing, hands on your hips, in each direction.
- In a low lunge, back knee on the floor, gently push your hips forward for 30 seconds on each side.
- Sitting on the floor in a 90/90 position, slowly rock your knees from side to side 8 times.
- Lying on your back, cross one ankle over the opposite knee and pull the leg toward you for 30 seconds per side.
- Finish with 8 slow squats, pausing briefly in the bottom position.
Muscles worked
MainSecondary
- Hip Flexors
- Glutes
- Hamstrings
Common mistakes
- Breathe slowly and never push through pain.
- Keep your back neutral during the stretches.
Variations & alternatives
FAQ
What muscles does the Hip Mobility Routine work?
Mainly the hip flexors and glutes. It also works the hamstrings.
When should I do this routine?
As a warm-up before training, or on rest days. Move slowly, breathe calmly and stay in a pain-free range.
Is the Hip Mobility Routine good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
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