Hips & Lower Back Mobility
Level 1
Level 1 - Day 2
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
Kneeling Side Lunge Rocks
2 sets, 10 reps
Begin on the ground in a hands-and-knees position. Extend one leg straight out to the side, keeping it as straight as possible with the foot flat on the floor. From this position, gently rock your hips back, as if moving into a child’s pose, until you feel a stretch along the inner thigh of your extended leg. Then, rock your hips forward to return to the starting position, tucking your tailbone and engaging your glutes for gentle hip extension. Continue rocking back and forth in a controlled manner, focusing on smooth motion and the dynamic stretch in your inner thigh and hip.
Kneeling Side Lunge Leg Raise
2 sets, 10 reps
Start in the same kneeling side lunge position, with one knee on the ground and the other leg extended straight out to the side. Shift your weight onto the bent leg, ensuring your supporting knee is stacked under your hip. Keeping the extended leg straight, lift it toward the ceiling by engaging your glutes at the top. Hold for one to two seconds, then slowly lower your leg back down. Repeat for the desired number of reps, maintaining control and proper form throughout.
Captain Morgans
2 sets, 10 reps
Begin in a half-kneeling position, with your back knee on the ground and facing forward so your quad is aligned straight ahead. Position your front leg out to the side, perpendicular to your body, so it’s parallel with your shoulders. This creates a stretch along the inner thigh of the extended leg. From here, gently shift your weight toward the side of the bent leg, feeling the stretch. To deepen it, lightly press your front knee outward. Keep your torso upright and core engaged as you move in and out of the stretch with smooth, controlled motion.
Group 2
Wall Block Glute Bridges
2 sets, 12 reps
Lie on your back with your feet pressed against a wall, knees and hips bent at about 90 degrees. Place a yoga block or rolled-up towel between your knees, aligning your ankles, hips, and knees. Press through your heels and lift your hips toward the ceiling, squeezing the block between your knees and engaging your glutes at the top. Hold for 2–3 seconds, tucking your tailbone and maintaining strong glute contraction. Slowly lower your hips until your back meets the floor, then repeat. Keep steady pressure on the block throughout.
Spine Decompression
2 sets, 90 sec
Lie on your back with your feet on a wall, knees and hips bent at about 90 degrees, similar to the glute bridge setup. Place a yoga block or rolled towel between your knees to activate your inner thighs. Gently press your feet downward into the wall as if trying to drag them down (though they won’t move). This engages your hamstrings and gently presses your lower back into the floor, promoting spinal decompression. Hold this activation for 90 seconds while maintaining the block squeeze, then relax. This strengthens the adductors and hamstrings while helping the lower back release tension.
Group 3
90/90 Hip IR
2 sets, 15 reps each
Sit on the floor in a 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. Focus on the back leg. Keeping your back knee on the ground, gently lift your back foot or heel upward, rotating the lower leg inward to deepen internal rotation of the hip. The movement is subtle and controlled, with the focus on the hip joint rather than height. Hold for a moment, then lower your foot.
90/90 Hip ER
2 sets, 15 reps each
From the same 90/90 position, focus again on the back leg. Keep your back foot grounded and gently lift your back knee upward and backward, promoting external rotation of the hip. Emphasize rotating the thigh outward from the joint. Hold briefly, then return your knee to the floor. This improves external rotation, mobility, and hip stability.
Group 4
Figure 4 Lumbar Twist
2 sets, 8 reps each
Lie on your back with your arms extended in a T position, shoulders grounded. Bend one knee and place the opposite ankle on top, forming a figure-four shape. Slowly rotate your lower body to one side, letting your figure-four leg move toward the floor while keeping shoulders grounded. You’ll feel a stretch through the lower back, hip, and outer thigh. Pause briefly, then rotate to the other side. Move slowly and with control to mobilize the lumbar spine and open the hips.
Feet Elevated Lumbar Twist
2 sets, 8 reps each
Lie on your back with arms extended in a T. Bring your legs up so your hips and knees are bent at 90 degrees. Press your lower back gently into the floor to engage your core. Slowly rotate your legs to one side, lowering your outer knee toward the ground while keeping shoulders in contact with the floor. Lightly tap the knee, return to center, and repeat on the other side. Alternate sides smoothly, focusing on core stability and controlled lumbar mobility.
Seated SL Raises
2 sets, 12 reps each
Sit on the floor with an upright posture. Hug one knee into your chest to engage your core and stabilize your spine. Extend the other leg straight in front of you, dorsiflexing the ankle. From here, lift your extended leg as high as comfortable, keeping it straight. Pause at the top for 2 seconds, engaging hip flexors and quads, then lower with control. Maintain tall posture and smooth movement throughout.
Group 5
Banded Marches
2 sets, 8 reps each
Place a resistance band around the arches of your feet and stand upright, using a wall for support if needed. Keep a tall posture with ribcage tucked and core engaged. Begin marching in place by lifting one knee to about a 90-degree angle at the hip and knee. The band will resist, challenging your hip flexors. Hold for 2–3 seconds, then lower your foot. Alternate legs in a controlled rhythm, keeping constant band tension.
Donkey Kicks
2 sets, 10 reps each
Place a resistance band just above your knees and get into a quadruped position, with hands under shoulders and knees under hips. Keep your core engaged and spine neutral. Lift one knee off the ground and press your heel upward toward the ceiling, keeping a 90-degree bend in the knee. Squeeze your glutes at the top, pause briefly, then lower back down. Perform with control, maintaining core stability to maximize glute activation and protect your lower back.
HOURS
Monday: 8am – 7pm
Tuesday: 10am – 7pm
Wednesday: 10am – 7pm
Thursday: 8am – 7pm
Friday: 10am – 5pm
Saturday: 10am – 5pm
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