https://mobility-guide.netlify.app/body-region/hips/index.html Hugo en-us https://mobility-guide.netlify.app/mobility/lower-body/90-90-stretch/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/90-90-stretch/index.html The 90/90 stretch targets hip internal and external rotation. Setup, coaching cues, and progressions for all levels. https://mobility-guide.netlify.app/mobility/cars/hip-cars/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/cars/hip-cars/index.html Hip controlled articular rotations for joint health, range of motion, and daily maintenance. https://mobility-guide.netlify.app/mobility/lower-body/pigeon-stretch/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/pigeon-stretch/index.html Pigeon pose for deep hip flexor and glute stretching. A foundational hip opener for all levels. https://mobility-guide.netlify.app/mobility/lower-body/couch-stretch/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/couch-stretch/index.html The couch stretch targets hip flexor lengthening for people who sit all day. https://mobility-guide.netlify.app/mobility/lower-body/leg-swings/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/leg-swings/index.html Dynamic leg swings to warm up the hips, glutes, and hamstrings before activity. https://mobility-guide.netlify.app/mobility/lower-body/lazy-lizard/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/lazy-lizard/index.html A relaxed hip opener that targets the inner hip and groin from a low lunge position. https://mobility-guide.netlify.app/mobility/lower-body/hip-flexor-lunge/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/hip-flexor-lunge/index.html A dynamic lunge stretch targeting the hip flexors for improved hip extension and posture. https://mobility-guide.netlify.app/recovery/myofascial-release/psoas-foam-roller/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/recovery/myofascial-release/psoas-foam-roller/index.html Foam roller mobilization for the psoas and hip flexors. Relieves hip tightness from prolonged sitting. https://mobility-guide.netlify.app/mobility/lower-body/knee-to-chest-rocking/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/knee-to-chest-rocking/index.html A gentle rocking motion bringing the knee to the chest to mobilize the hips and lower back. https://mobility-guide.netlify.app/mobility/lower-body/lunge-with-spinal-twist/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/lunge-with-spinal-twist/index.html A dynamic lunge combined with a thoracic rotation to open the hips and upper back simultaneously. https://mobility-guide.netlify.app/mobility/lower-body/hip-capsule-mobilization/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/hip-capsule-mobilization/index.html Targeted mobilization drills to improve hip capsule flexibility for squats and pistols. https://mobility-guide.netlify.app/mobility/lower-body/olympic-wall-squat-external-rotation/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/olympic-wall-squat-external-rotation/index.html A wall-supported deep squat drill focusing on hip external rotation for squat mobility. https://mobility-guide.netlify.app/mobility/lower-body/single-leg-flexion-external-rotation-box/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/single-leg-flexion-external-rotation-box/index.html A box-supported single-leg drill combining hip flexion and external rotation for squat and lunge mobility. https://mobility-guide.netlify.app/mobility/lower-body/single-leg-flexion-external-rotation-floor/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/single-leg-flexion-external-rotation-floor/index.html A floor-based single-leg drill combining hip flexion and external rotation for deep squat mobility. https://mobility-guide.netlify.app/mobility/lower-body/hip-external-rotation-flexion-option1/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/hip-external-rotation-flexion-option1/index.html A seated hip external rotation drill with flexion bias for squat depth and hip health. https://mobility-guide.netlify.app/mobility/lower-body/hip-external-rotation-flexion-option2/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/hip-external-rotation-flexion-option2/index.html A figure-four position hip external rotation drill with flexion for deep squat mobility. https://mobility-guide.netlify.app/mobility/lower-body/psoas-foam-roller/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/psoas-foam-roller/index.html Foam rolling technique to release the psoas and deep hip flexor muscles. https://mobility-guide.netlify.app/mobility/lower-body/hip-hinge/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/hip-hinge/index.html The foundational hip hinge pattern for hamstring loading and posterior chain development.