This workout is Day 4 of Kayla’s 5-Day Mobility Express Challenge but can serve as a standalone workout.

Focus & Benefits: If you spend a lot of time sitting, lifting, driving, or dealing with general stiffness through the hips and low back, this workout is a great reset. The movements focus on improving hip rotation, joint control, and mobility through multiple planes of motion. 

Equipment: Exercise mat and yoga block (optional)

Tips & Helpful Information: A lot of low back discomfort actually starts with restricted movement or lack of control through the hips. That’s why today’s session focuses heavily on hip mobility, rotation, and pelvic control rather than simply stretching the low back directly.

Throughout the mobility circuit, you’ll explore different hip positions and movement patterns that challenge coordination, stability, and control. Exercises like the Seated Heel Clicks and Running Pigeon target both internal and external hip rotation, while the Kickback + Hip Opener and Quadruped Diagonal Leg Swings encourage smoother movement through the hips and pelvis. 

The key during this workout is to move slowly enough that you can stay connected to the movement instead of relying on momentum. Controlled mobility work teaches your body how to access and support new ranges of motion safely and effectively.

Difficulty & Modifications Explained: We’ve rated this workout as a Level 3. Some movements may feel challenging due to coordination, balance, or hip mobility restrictions.

Closing Note: Mobility work is one of the best ways to reconnect with your body and create movement that feels less restricted over time. Tight hips and low back stiffness are incredibly common, but small, consistent sessions like this can make a meaningful difference in how you move and feel day to day.

Recommendations: If you enjoyed this session, you may also like:

My mobility plus stability hip reset workout to further target these areas
Nicole’s core stability session to support pelvic and low back control
Erica’s mat-based glute and core work to support your low back 

– WORKOUT OUTLINE –

Warm Up (30” each, 3 min)
Hip CARS L/R
Forward lunge to hamstring rock back L/R

Mobility Circuit (45” on, 15” off, 10 min)
Seated heel clicks L/R
Kickback + hip opener
Kneeling hip marches L/R
Crouched heel circles
Quadruped diagonal leg swings L/R
Running pigeon L/R