Exercises and content

• 90/90 Hip Stretch — 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.
• Pigeon Stretch — Pigeon pose for deep hip flexor and glute stretching. A foundational hip opener for all levels.
• Couch Stretch — The couch stretch targets hip flexor lengthening for people who sit all day.
• Leg Swings — Dynamic leg swings to warm up the hips, glutes, and hamstrings before activity.
• Lazy Lizard — A relaxed hip opener that targets the inner hip and groin from a low lunge position.
• Hip Flexor Lunge — A dynamic lunge stretch targeting the hip flexors for improved hip extension and posture.
• Psoas Foam Roller — Foam roller mobilization for the psoas and hip flexors. Relieves hip tightness from prolonged sitting.
• Knee-to-Chest Rocking — 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.
• Hip Capsule Mobilization — 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.
• 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.
• Single-Leg Flexion w/ External Rotation (Floor Variation) — 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.
• Hip External Rotation w/ Flexion (Option 2) — A figure-four position hip external rotation drill with flexion for deep squat mobility.
• Psoas Foam Roller — Foam rolling technique to release the psoas and deep hip flexor muscles.
• Hip Hinge — The foundational hip hinge pattern for hamstring loading and posterior chain development.