Hips & Lower Back Mobility
Level 2
Level 2 - 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.
Keep track of your progress and stay consistent with your mobility sessions.
Group 1
Quadraped Hip CARS
2 sets, 8 reps each
Begin in a quadruped position with your hands directly under your shoulders and your knees under your hips. Keep your knee bent at a 90-degree angle throughout the movement. Start by lifting your knee out to the side in an abduction motion, similar to a fire hydrant exercise. Once you can’t lift it any higher, internally rotate your hip by bringing your knee forward and your foot outward, continuing until your leg is in a donkey kick position. Then bring your leg back down to the starting point. To reverse the motion, kick your leg back into a donkey kick, then rotate your hip outward, lifting your knee to the side before returning it underneath your hip. This completes one repetition.
Seated Good Mornings
2 sets, 12 reps
Sit on a bench or chair with a miniband placed around your knees (and optionally around your ankles for added resistance). Position your feet shoulder-width apart and press your knees outward to maintain tension. Place your hands on the sides of your head with your elbows flared out. Keep your back flat and core engaged as you hinge forward at your hips, lowering your torso while maintaining a neutral spine and open chest. Aim to bring your torso as close to parallel with the ground as possible. Return to upright by engaging your glutes and hamstrings, squeezing your shoulder blades together at the top. This strengthens the lower back, glutes, and hamstrings while reinforcing proper hip hinge mechanics.
Group 2
1/2 Kneeling Hip Flex to Leg Ext
2 sets, 10 reps each
Start in a half-kneeling position with one knee on the ground and the other leg in front of you, foot flat and knee at 90 degrees. Use a wall or stable surface for support if needed. Lift your front knee as high as possible, engaging your hip flexors. Hold briefly, then extend your leg straight out in front of you, keeping it high while maintaining a tall posture. Hold again, then bend your knee back to 90 degrees and gently lower your foot to the ground. That completes one repetition.
Couch Stretch
2 sets, 10 reps each
Start in a half-kneeling position with your back foot elevated on a chair, couch, or stable surface behind you. Your front knee should be bent at 90 degrees, foot flat on the floor. Gently rock your hips forward, feeling a deep stretch along the front of your hip and into your quadriceps. Keep your torso upright and core engaged by tucking your tailbone under and squeezing the glute of your back leg. Continue rocking forward and back, holding briefly at the deepest stretch.
Group 3
90/90 Rotation to Lift Off
2 sets, 8 reps each
Sit in a 90/90 position on the floor, with your front leg externally rotated and your back leg internally rotated, both knees bent at about 90 degrees. If possible, avoid using your hands for support. Rotate your legs smoothly, switching the front and back positions. Once settled in the new 90/90, press your front knee into the ground and lift your hips off the floor by tucking your tailbone and squeezing your glutes. Lower with control, rotate to the other side, and repeat.
90/90 Heel Taps
2 sets, 8 reps each
From a 90/90 position, focus on the back leg. Keep your back knee on the ground and lift your back foot as high as possible. Then lift your back knee to meet your foot’s level. Rotate your hip so your heel taps your front heel, then reverse the motion—lowering your knee first, then your foot. Move slowly and with control.
90/90 Thread the Needle
2 sets, 8 reps each
In a 90/90 position, place the same-side arm as your front leg on the ground for support. Extend your opposite arm out to the side. Inhale, then exhale as you rotate through your thoracic spine, threading your arm under the support arm and reaching toward your front hip. Allow your upper body to rotate fully. Return with control and repeat.
Group 4
Side Lying Knee Rolls
2 sets, 10 reps each
Lie on your side with your bottom leg extended and your top leg bent at 90 degrees, resting in front of you. Use your bottom arm as a pillow and your top hand on the floor for support. Rotate your top thigh inward so your knee taps the ground in front of you. Then externally rotate so your foot taps the floor behind you. Keep your pelvis as stable as possible, engaging your core and glutes to isolate hip rotation.
Side Lying Wall Leg Sweeps
2 sets, 10 reps each
Lie on your side with your back, hips, and shoulders against a wall. Your bottom leg can be bent for support. Place a sock or slider on your top foot. Extend your top leg and press your heel firmly into the wall. Sweep your leg upward in a controlled arc, as high as mobility allows without pulling away from the wall. Pause at the top, then lower slowly, maintaining pressure and core engagement throughout.
90/90 Straight Leg Sweep
2 sets, 8 reps each
In a 90/90 position, lift the back foot first, then the knee. Straighten the knee fully and dorsiflex the foot. Sweep the straight leg forward in an arc, moving through full internal rotation while keeping your pelvis steady. To return: bend the knee, lower the knee first, then the foot. Keep movements slow and deliberate.
Group 5
SL Foam Roller Glute Bridge
2 sets, 10 reps each
Lie on your back parallel to a wall with your outside knee pressing a foam roller into the wall at 90 degrees. Extend your inside leg straight up. Drive through the heel of the wall side to lift into a glute bridge. Tuck your tailbone and squeeze your glute at the top, holding for 2–3 seconds. Lower with control, maintaining constant pressure into the foam roller. Don’t let the roller shift—this stabilizes your pelvis and builds rotational control.
SL Foam Roller RDL to Hip Airplane
2 sets, 8 reps each
Stand parallel to a wall with a foam roller pinned between your outside knee and the wall. From here, hinge into a single-leg RDL on your stance leg, keeping your hips and shoulders square. At your end range, transition into a Hip Airplane: externally rotate the pelvis (opening toward the lifted leg), then internally rotate (closing back toward the ground). Keep pressure into the foam roller and control the motion. Return to standing by driving through the stance leg glute.
Frog Squats
2 sets, 10 reps
Begin in a deep squat with feet slightly wider than shoulder-width, toes out, and heels flat. Hold your toes or feet, placing elbows inside your knees. Raise your hips toward the ceiling, straightening your legs as much as mobility allows. Feel the hamstring stretch. Lower back into the squat, actively pushing your knees apart with your elbows. Repeat with steady rhythm, deep breathing, and upright posture.
HOURS
Monday: 8am – 7pm
Tuesday: 10am – 7pm
Wednesday: 10am – 7pm
Thursday: 8am – 7pm
Friday: 10am – 5pm
Saturday: 10am – 5pm
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