90/90 Hip Stretch
The 90/90 stretch targets hip internal and external rotation. Setup, coaching cues, and progressions …
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 …
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 …
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.
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.