Hips and Inner Thighs — 20 Min

20-minute intermediate flexibility session focused on hips and inner thighs. Includes 2 minutes of gentle preparation, 16 minutes of guided mobility and stretch

Duration

20 min

Difficulty

intermediate

Equipment

chair, mat

Muscle groups

adductors, ankles, full body, glutes, hips

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 · 2 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. Butterfly stretch

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

   Sit with soles of feet together and let knees move outward naturally; do not press down. 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 · 3 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. Happy baby variation

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

   Lie on back and hold behind thighs, opening knees comfortably; avoid pulling the neck. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

6. 6. 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.

7. 7. Supported deep squat hold

   1 sets · 2 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.

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.