The routine: eight gentle moves, about 10 minutes in total: cat-cow, hip circles on hands and knees, 90/90 hip switches, half-kneeling hip flexor stretch, deep squat hold (supported), figure-four stretch, side-lying leg circles and standing leg swings. Do it 3 to 5 times a week, or daily if your hips feel stiff from sitting.
Mobility vs flexibility
Flexibility is how far a muscle can be stretched. Mobility is how well you can actively move a joint through its range with control. Hip mobility work mixes the two: gentle stretches plus slow, controlled movements, so you can actually use the range you gain in squats, lunges and everyday tasks like putting on shoes.
The 10-minute hip mobility routine
| # | Exercise | Amount |
|---|---|---|
| 1 | Cat-cow | 8 slow reps |
| 2 | Quadruped hip circles | 5 each direction, each leg |
| 3 | 90/90 hip switches (seated) | 8 switches |
| 4 | Half-kneeling hip flexor stretch | 30 to 45 s each side |
| 5 | Supported deep squat hold | 30 to 60 s |
| 6 | Figure-four stretch (lying) | 30 to 45 s each side |
| 7 | Side-lying leg circles | 6 each direction, each leg |
| 8 | Standing leg swings (front-back, side-side) | 10 each, each leg |
How to do each move
Quadruped hip circles
On hands and knees, lift one knee slightly and draw slow circles with it, as if tracing the edge of a plate. Keep your back still.
90/90 hip switches
Sit with both knees bent at about 90 degrees, both falling to the same side (one leg in front, one to the side). Lean back on your hands, then rotate both knees to the other side. Go slowly and only as far as is comfortable.
Half-kneeling hip flexor stretch
Kneel on one knee (on a cushion) with the other foot forward. Tuck your pelvis slightly and squeeze the glute of the kneeling leg; you should feel a stretch at the front of the hip. Avoid leaning far forward or arching your back.
Supported deep squat hold
Hold a door frame or a heavy table and sit down into as deep a squat as is comfortable, heels down if possible. Gently shift your weight side to side.
Figure-four stretch
Lie on your back, cross your right ankle over your left knee, and pull your left thigh towards you until you feel a stretch in the right buttock.
Leg swings
Hold a wall and swing one leg forward and back, then side to side, letting the range increase gradually.
When to do it
- As a stand-alone session in the evening or after long periods of sitting.
- Moves 1, 2 and 8 make a good addition to your pre-workout warm-up.
- Moves 4 and 6 fit well into your cool-down.
Pair the routine with the 10-minute full-body stretching routine on rest days, and you will likely notice your squat depth improving.
Tips
- Move slowly and breathe; mobility work should feel like effort plus mild stretch, never pinching.
- Consistency beats intensity. A few minutes daily does more than one long session a week.
- If one side is much tighter, spend a little extra time on it.
This is general fitness information, not medical advice. If you have a health condition, an injury, are pregnant, or have been inactive for a long time, check with a doctor or physiotherapist before starting a new exercise routine.