Athletic Hip Mobility — 25 Min

25-minute advanced flexibility session focused on athletic hip mobility. Includes 2 minutes of gentle preparation, 21 minutes of guided mobility and stretching,

Duration

25 min

Difficulty

advanced

Equipment

chair, mat

Muscle groups

adductors, ankles, full body, glutes, hip flexors, hips, obliques, quadriceps

Exercises

1. 1. Gentle standing march

   1 sets · 2 min total reps

   March slowly in place while swinging arms to warm joints. Move gently within a pain-free range; breathe normally.

2. 2. 90/90 hip switches

   1 sets · 3 min total (both sides combined) reps

   Sit with both knees bent and rotate them side to side within a comfortable range. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

3. 3. Supported deep squat hold

   1 sets · 3 min total (both sides combined) reps

   Hold a stable support and lower into a comfortable squat depth with heels supported if needed. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

4. 4. Side lunge adductor rock

   1 sets · 4 min total (both sides combined) reps

   Take a wide stance and shift hips slowly toward one bent knee; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

5. 5. Low lunge reach

   1 sets · 4 min total (both sides combined) reps

   Step into a supported lunge and reach the same-side arm overhead; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

6. 6. Kneeling hip flexor stretch

   1 sets · 4 min total (both sides combined) reps

   Half kneel with padding, tuck pelvis slightly and shift forward without arching; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

7. 7. Figure-four glute stretch

   1 sets · 3 min total (both sides combined) reps

   Lie on back, cross ankle over opposite thigh and draw legs toward chest; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

8. 8. Slow nasal breathing

   1 sets · 2 min total reps

   Breathe comfortably and slowly, without breath holds, allowing shoulders to relax. Move gently within a pain-free range; breathe normally.