Fix your hips with our comprehensive hip mobility guide. Find our favorite roller routine, stretches and best warm-up for mobilizing those hips right here.
One of the most common questions we get every day is “How can I fix tight hips?” or “How can I loosen up my hips?” The truth is most of us are spending more time sitting than ever. Between desk jobs, phones, and consuming TV, our hip flexors begin to tighten and shoulders roll forward (we have a video for that too) causing posture problems that lead to back and neck pain.
In this video, you can check out our complete hip mobility guide. We start out with a foam roller routine targeting the glutes, quads, and hip flexors. After that, we’ll walk you through a couple mobility routines. Lastly, you can check out the best ways to warm up your hips.
Below you can find the full warm-up for your next leg day.
Roller Routine
(0:30) Quad, Glute, and Hip Flexor Roller
Mobility Routine
(1:25) Couch Stretch
(2:47) Figure Four Stance Stretch
(3:40) Banded Quad/Hip Stretch
(4:47) Banded Pigeon Stretch
(5:25) Banded Hamstring Toe Touch
Warm-Ups
(5:44) Bulldog Circuit
(7:36) Reverse Lunge and Reach
(8:41) Kettlebell Goblet Squat
(9:33) Glute Activation with Glute Bridges
Hip Leg Day Warm Up
Roller Routine:
30-60 sec on Right Glute
30-60 sec on Right Quad and Hip Flexor
30-60 sec on Left Glute
30-60 sec on Left Quad and Hip Flexor
Stretching Routine:
30-60 sec Band Distracted Hip Flexor/Quad Stretch Right Leg
30-60 sec Band Distracted Pigeon Stretch Right Leg
30-60 sec Band Distracted Hamstring Stretch Right Leg
30-60 sec Band Distracted Hip Flexor/Quad Stretch Left Leg
30-60 sec Band Distracted Pigeon Stretch Left Leg
30-60 sec Band Distracted Hamstring Stretch Left Leg
Warm up
2 Rounds (After one set of an exercise, move on to the next exercise. Do every exercise twice. No rest between movements.)
Bull Dog Circuit - 5 each way each leg
Reverse Lunge and Reach - 6 each leg
Goblet Pause Squat - 10 Reps w/ 5 count hold in bottom position
Single Leg Glute Bridge - 10 Reps each leg w/ 2 count hold in top position
Total Warm up time will be about 15 min if you spend 30 seconds on each roller and stretching movement. 20 min if you spend 1 min on each roller and stretching movement.
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29 сен 2024
