7-Minute Hip Mobility Routine | Loosen Tight Hips (No Equipment), by nourishmovelove on YouTube. 9 min 40 s.
- Video length
- 9 min 40 s
- Time to do it
- 7 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Clear a space on the floor and grab a mat. Do each exercise for about 40 seconds, then use the 20 second gap to move into the next position. One round takes roughly seven minutes.
Lie on your back with both legs straight. Lift one leg toward the ceiling as far as it goes without lifting your lower back, then lower it slowly and switch sides.
Sit with your front leg bent 90 degrees and your back leg bent 90 degrees behind you. Turn the back hip inward to lift that shin and foot, then lower with control.
From the 90/90 seat, put your hands behind you and lift both knees off the floor. Rotate your hips to switch the front and back legs, then set down softly.
Start in the 90/90 seat. Press through your front foot to lift your hips into a low half kneeling position, pause, then lower back to the floor.
Sit back in 90/90 and keep your hips square. Squeeze the glute of the back leg to lift that foot a few inches, then lower it slowly.
Stand on one leg with a soft knee and hinge forward from the hips. Open and close your pelvis like a door while keeping your standing hip steady, then switch sides.
Step into a wide stance and turn your toes slightly out. Shift your weight to one side, bend that knee and keep the other leg straight, then move to the other side.
Tips and common mistakes
Move slowly and breathe out as you sink into each stretch instead of bouncing.
Stay in a range that feels like a stretch, not a sharp pinch, and stop if you feel pain.
Put a yoga block or folded towel under your hip in the 90/90 positions if you cannot sit tall.
Hold a wall or chair for balance during hip airplanes and Cossack squats.
Questions
How often should I do this routine?
Daily is fine because it is short and low impact. Use it as a warm up before leg training or as a break from sitting.
What if I cannot get into the 90/90 position?
Sit on a yoga block or folded towel and keep your hands behind you for support. Go only as far as your hips allow.
Do I need any equipment?
No. A mat helps with comfort and a yoga block is optional for support.
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.
