Hips & Lower Back Mobility
Level 1
Level 1 - Day 1
The exercises in each group are meant to be super sets. Complete 1 set of each exercise before moving on to the 2nd set. Once you’ve completed both sets of each exercise, move on to the next group.
Group 1
Cobra to Childs Pose Rock
2 sets, 8 reps
Start by lying face down on the floor with your hands placed under your shoulders. Press through your hands to straighten your arms, lifting your chest and arching your back into a cobra position. As you do this, lift your gaze toward the ceiling to enhance the stretch in your spine. From the cobra position, in one fluid motion, push your hips back and up, keeping your arms extended as you shift into a child’s pose. Allow your knees to be slightly wider than your hips, and lower your chest toward the floor, feeling a gentle stretch along your back. After holding this position for a moment, reverse the movement by flowing back into the cobra pose, and continue to rock between these two positions smoothly and steadily.
Frog Rock to Hip IR
2 sets, 5 reps each
Start in a frog position by getting on your hands and knees and spreading your knees as wide apart as is comfortable, with your feet turned outward. Keep your arms straight and your hands on the ground for support. Begin by rocking your hips back to get a deep stretch in your inner thighs. As you rock forward, shift your weight slightly and internally rotate one leg by keeping your knee on the ground and rotating your foot and heel outward and upward. This increases internal rotation in the hip. Return your foot to the ground, rock back into the frog stretch again, and as you come forward, repeat the internal rotation with the opposite leg. Continue alternating sides, focusing on smooth and controlled movement.
Group 2
Iso Squat Monster Walks
2 sets, 12 reps each
Place a resistance band just above your knees and lower yourself into a half-squat position, keeping your chest up and your core engaged. In this isometric squat, maintain tension in the band by keeping your knees about shoulder-width apart. From here, step laterally to one side, leading with one foot and then following with the other, making sure not to bring your feet too close together. This keeps constant tension on the band and works your lateral hip muscles. After moving several steps in one direction, switch and go the other way, all while maintaining that half-squat position to keep your muscles engaged.
Fire Hydrants
2 sets, 12 reps each
Place a resistance band just above your knees and lower yourself into a quadruped position, with your hands stacked under your shoulders and knees under your hips. Keeping a 90-degree bend in your knee, raise one knee out to the side like a dog at a fire hydrant. Only lift as high as you can without shifting your weight or rotating your torso. Hold for 2–3 seconds, then slowly return your knee to the starting position. Engage your core to prevent spinal movement and maintain a neutral spine.
Group 3
4 Point 90/90
2 sets, 8 reps each
Sit on the floor in a 90/90 position, with your front leg externally rotated at a 90-degree angle in front of you and your back leg internally rotated at a 90-degree angle behind you. With your hands behind you for support, press your front knee gently into the ground while lifting your back knee by rotating your back leg outward. Hold for a second, feeling the cross-body stretch. Next, rotate your front leg so that both knees point upward toward the ceiling. Then, keeping your front knee in this new position, rotate your back knee down toward the ground. Finally, rotate your front knee down so that you end up in the opposite 90/90 position, with the original back leg now in front and the original front leg now behind. This completes one full rotation.
90/90 Pigeon Drops
2 sets, 12 reps each
From the 90/90 position, with your front leg externally rotated at 90 degrees in front of you and your back leg internally rotated at 90 degrees behind you, place your hands on the ground framing your front leg. Square your shoulders toward your front knee. While keeping the knee bent at 90 degrees, lift your front foot and knee off the ground simultaneously, focusing on externally rotating the hip. Hold this elevated position for about three seconds, then gently lower your leg back down.
90/90 Front Leg Raises
2 sets, 10 reps each
Begin in the same 90/90 position, with your front leg externally rotated at 90 degrees and your back leg internally rotated at 90 degrees behind you. If needed, adjust the angle of your front leg to make the stretch more comfortable, but try to maintain the 90-degree position if possible. Place one arm out to the side for support. Keeping your chest and back straight, square your shoulders toward your front knee, and slowly lower your torso down toward that leg, feeling a deep stretch in your glutes. Once you’ve reached your comfortable range, press your front knee gently into the ground to help lift yourself back up. This movement is called the pigeon drop.
Group 4
Supine Windhsield Wipers
2 sets, 8 reps each
Lie on your back with your arms extended out to the sides in a T position, keeping your shoulders firmly on the ground. Lift one leg straight up toward the ceiling, aiming for about a 90-degree angle at your hip. Gently rotate it across your body toward the opposite hand, bringing your foot as close as possible to that hand. This creates a gentle stretch through your lumbar spine and hips. After holding briefly, return to the starting position and repeat on the opposite side, keeping your shoulders grounded throughout.
Scorpions
2 sets, 8 reps each
Lie face down on the ground with your arms extended out to the sides in a T position, keeping your chest and shoulders in contact with the floor. Bend one knee and lift your foot toward the ceiling. Slowly rotate your hips, bringing that lifted foot across your body toward the opposite hand, creating a gentle twist through your spine. Hold for about two seconds, then return to the starting position and repeat on the other side. Keep the movement slow and controlled, ensuring your shoulders remain grounded as you alternate sides.
Pelvic Tilts
2 sets, 12 reps
Lie on your back with your knees bent and feet flat on the floor, keeping your arms relaxed at your sides. Begin with an anterior tilt: gently arch your lower back, creating a small space between your back and the floor, and hold for 2–3 seconds. Then move into a posterior tilt: flatten your lower back against the floor by drawing your belly button toward your spine, and hold for another 2–3 seconds. Alternate between these two positions with smooth, controlled movements, keeping your core engaged.
Group 5
1/2 Kneeling Hip Flexion
2 sets, 10 reps each
Begin in a half-kneeling position, with one knee on the ground and the other foot planted in front, ensuring that both knees are at 90-degree angles. You can use a wall for support if needed. Keep your front foot dorsiflexed and your ribcage tucked to engage your core. From this stable position, lift your front knee up toward your chest, engaging your hip flexors. Hold for about three seconds, then lower your knee back down. Repeat for the desired number of reps, keeping your core engaged and posture tall throughout.
HF Rocks
2 sets, 8 reps each
Start in a half-kneeling position, with one knee on the ground and the other foot planted in front, both knees at about 90 degrees. Shift your weight forward, gently pressing your hips forward, and engage the glute of the back leg to deepen the stretch in the hip flexor. As you rock forward, rotate your arms and torso up and away from the front leg to enhance the stretch. After holding briefly, rock back to the starting position. Continue moving fluidly back and forth to open the hip flexors and improve mobility.
HOURS
Monday: 8am – 7pm
Tuesday: 10am – 7pm
Wednesday: 10am – 7pm
Thursday: 8am – 7pm
Friday: 10am – 5pm
Saturday: 10am – 5pm
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