20-Min Hip Flexor Mobility Routine | Fix Tight Hip Flexors & Improve Hip Extension, by Emma Forever Yoga on YouTube. 22 min 41 s.
- Video length
- 22 min 41 s
- Time to do it
- 20 minutes
- Difficulty
- Easy
- Steps
- 10
What you need
Steps
Roll out your mat and clear enough space to lunge and kneel. Sit or stand for a minute and breathe slowly before you start moving.
Warm up with gentle hip extension drills for two to three minutes. Try half-kneeling pelvic tilts and slow glute squeezes, keeping the movement small and easy.
Move into dynamic lunges. Step one foot forward into a low lunge and shift your hips forward and back with control, then swap sides.
Add Warrior I variations. Stand with one foot forward, back foot angled, and lift your chest as you sink into the lunge. Hold a few breaths each side.
Strengthen the hip flexors with slow knee raises. Stand tall, lift one knee to hip height and hold for three to five seconds, then lower. Do 8 to 10 reps per side.
Try reverse Nordic curls from a tall kneel. Lean back slowly only as far as you control, then pull yourself upright. Keep the range small.
Finish the strength work with targeted mobility drills, moving in and out of your comfortable end range rather than forcing a stretch.
Hold a couch stretch for 60 to 90 seconds per side. Tuck your tailbone and keep your ribs down so the stretch stays in the front of the hip.
Release the quadriceps gently, lying face down or using a block under the thigh for support. Breathe out slowly as you relax into it.
Close with Savasana for two to three minutes. Lie flat, let your legs fall open and breathe normally before you get up.
Tips and common mistakes
Don't arch your lower back to feel more stretch. Tuck your tailbone first so the movement comes from the hip.
Keep reverse Nordic curls shallow at first and skip them if your knees hurt.
Aim for two or three sessions a week rather than one long session.
Use a block or cushion under the knee or hip whenever the floor feels too hard.
Questions
Do I need a yoga block?
No. It is optional and mainly helps if your hands do not reach the floor or your knee needs padding. A firm cushion or a thick book works too.
How often should I do this routine?
Two or three times a week is a good start, with a rest day between sessions. Tight hips from sitting usually ease slowly over several weeks.
Can beginners do this class?
Yes. Move at your own pace and shorten the holds or the range of motion whenever you need to. Stop any move that causes sharp pain.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
