Focus & Benefits: This workout is all about building strength and stability around your hips and pelvis, two key areas that influence everything from your posture to your performance. Expect to feel deep activation through your glutes, hip rotators, and lower abs. This session is ideal for anyone who sits frequently, experiences tight hips or low back stiffness, or wants to refine movement control for running, lifting, or yoga.

Equipment: Exercise mat, Foam roll or small prop (e.g., yoga block, pillow, or towel)

Tips & Helpful Information: This routine seamlessly blends mobility and motor control. Each exercise strengthens your ability to move smoothly through controlled hip rotation while stabilizing your trunk. You’ll move slowly and intentionally through a series of floor-based drills designed to improve hip rotation, core integration, and pelvic control. Each rep is a chance to improve awareness, not just strength. So tune in to your body, stay patient, and celebrate how good it feels to move with intention.

Difficulty & Modifications Explained: We’ve rated this as a Level 2 difficulty. This routine is beginner-friendly and a great foundation to more advanced movement.

Closing Note: I’ve previously shared my struggles with chronic hip pain and immobility. These are some of my go-to exercises as of lately, and I hope they bring you as much relief as I have experienced! 

– WORKOUT OUTLINE –
Prone hip sequence
Bridges with prop
Internal rotation with prop
High plank + hip extension 
Reverse clamshells with prop
Bear crawl hover with prop + alt hand lifts 
Kneeling hip CARs
Standing clamshell
Split squat against wall with prop