Hips
Hip flexor length, internal and external rotation, and pelvic mobility
Mobility Exercises
90/90 Hip Stretch
The 90/90 stretch targets hip internal and external rotation. Setup, coaching cues, and progressions for all levels.
The 90/90 stretch targets hip internal and external rotation. Setup, coaching cues, and progressions for all levels.
Hip CARs
Hip controlled articular rotations for joint health, range of motion, and daily maintenance.
Hip controlled articular rotations for joint health, range of motion, and daily maintenance.
Pigeon Stretch
Pigeon pose for deep hip flexor and glute stretching. A foundational hip opener for all levels.
Pigeon pose for deep hip flexor and glute stretching. A foundational hip opener for all levels.
Hip Flexor Lunge
A dynamic lunge stretch targeting the hip flexors for improved hip extension and posture.
A dynamic lunge stretch targeting the hip flexors for improved hip extension and posture.
Knee-to-Chest Rocking
A gentle rocking motion bringing the knee to the chest to mobilize the hips and lower back.
A gentle rocking motion bringing the knee to the chest to mobilize the hips and lower back.
Lunge With Spinal Twist
A dynamic lunge combined with a thoracic rotation to open the hips and upper back simultaneously.
A dynamic lunge combined with a thoracic rotation to open the hips and upper back simultaneously.
Hip Capsule Mobilization
Targeted mobilization drills to improve hip capsule flexibility for squats and pistols.
Targeted mobilization drills to improve hip capsule flexibility for squats and pistols.
Olympic Wall Squat With External Rotation
A wall-supported deep squat drill focusing on hip external rotation for squat mobility.
A wall-supported deep squat drill focusing on hip external rotation for squat mobility.
Single-Leg Flexion w/ External Rotation (Box Variation)
A box-supported single-leg drill combining hip flexion and external rotation for squat and lunge mobility.
A box-supported single-leg drill combining hip flexion and external rotation for squat and lunge mobility.
Single-Leg Flexion w/ External Rotation (Floor Variation)
A floor-based single-leg drill combining hip flexion and external rotation for deep squat mobility.
A floor-based single-leg drill combining hip flexion and external rotation for deep squat mobility.
Hip External Rotation w/ Flexion (Option 1)
A seated hip external rotation drill with flexion bias for squat depth and hip health.
A seated hip external rotation drill with flexion bias for squat depth and hip health.
Hip External Rotation w/ Flexion (Option 2)
A figure-four position hip external rotation drill with flexion for deep squat mobility.
A figure-four position hip external rotation drill with flexion for deep squat mobility.
Recovery & Restoration
Psoas Foam Roller
Foam roller mobilization for the psoas and hip flexors. Relieves hip tightness from prolonged sitting.
Foam roller mobilization for the psoas and hip flexors. Relieves hip tightness from prolonged sitting.