Focus & Benefits: Whether you sit at a desk for most of your day or are crushing intense workouts (perhaps both) it’s easy for the hips to take the brunt of the work. This movement series is short — just 8 minutes — and designed to both mobilize and lengthen the muscles surrounding the hips, ultimately leading to greater flexibility, improved joint function, reduced pain, and greater performance in other workouts. I don’t know a single person that wouldn’t benefit from this routine! 

Equipment: None; optional mat.

Helpful Tips and Information: We’re tackling 10 exercises with a combined approach of mobility and stability to relieve tension in the muscles surrounding the hips/pelvis including the hip flexors, glutes, internal and external rotators, adductors, psoas and more.

Since we see the terms interchanged often, let's quickly highlight the difference between mobility and stretching/flexibility.

• Mobility — involves actively using muscles to move joints, requiring strength and control  (example: lateral hip shifts or runner’s lunge with glute activation)
• Stretching/flexibility — focuses on lengthening a muscle to increase range of motion. Commonly looks like a static, or longer hold, stretch (example: pigeon pose) but can also be active or dynamic (example: spider lunge with windmill).

We start the routine with some gentle mobility-based movements to wake up our muscles and joints before getting into the flexibility-based stretches. This is more effective than the opposite way because warm muscles always stretch easier than cold muscles (plus it prevents injury!).

Difficulty and Modifications Explained: This is rated a level 2 out of 5 because, while low-impact and gentle, some of the movements may be challenging for different bodies to achieve a full range of motion. In general, it’s still pretty gentle and I encourage you to meet yourself where you’re at. Your main modification will be to decrease the range of motion in more difficult movements.

Closing Notes: I loved adding movements like this to my nighttime routine. It’s such a great way to wind down and relieve tension after a long day.

WORKOUT OUTLINE

1 Round — 40 seconds work / 10 seconds rest

Alt. Standing Hip Circle to Lateral Hip Shifts
Forward Fold + Deep Squat Rock
Alt. Hip CARs
90/90 + Glute Stretch
90/90 + Camel
Runners Lunge w/ Glute Activation - R
Runners Lunge w/ Glute Activation - L
Spider Lunge with Windmill, alternating
Pigeon - R
Pigeon - L