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5 Exercises for Tight Hips 1. 90/90 Hip Switch 2. Rollover V-Sit with Reach 3. Mountain Climber 4. Groiner 5. Cossack Squat Utilize these drills in your warm-ups to enhance hip mobility, decrease low back pain, and bulletproof your groin!

Alex Simone

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118,477 просмотров • 1 год назад •via X (Twitter)

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Tight hips? Try these 5 hip mobility exercises to improve flexibility, mobility, and lower body movement: 1. Lunge hip opener 2. Lunge rock 3. Cross-leg quadruped rock back 4. Adductor rock back 5. Lizard lunge

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From Fragile To Bulletproof Hips My whole football team referred to me as the “fragile hips” guy because I was constantly dealing with tightness, pain, and weaknesses that never allowed me to play at my highest level. I was able to fully overcome that by progressively working these 4 areas of the hip with the exercises listed below… Anterior(frontside) - ATG Split Squat Posterior(backside) - Elephant Walk - Jefferson Curl - Pike Pulse - Full-Stretched RDL Outer Hip - Pigeon Push Up - QL Extension Inner Hip - Seated GM - Cossack Squat Once you realize that each area of the hip can be addressed to truly build balance there, you can start building a foundation of mobility to improve your hips FAST.

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Try these 4 hip mobility exercises, each with beginner and advanced options to suit your level 🔥 💪Healthy hips are the foundation for a strong lower back. Take care of them!👇

Try these 4 hip mobility exercises, each with beginner and advanced options to suit your level 🔥 💪Healthy hips are the foundation for a strong lower back. Take care of them!👇

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This is the kind of video you save and actually use 📌 It’s a 90/90 hip mobility progression. You sit with both knees bent at 90° — front leg in front, back leg out to the side — then work through controlled rotations instead of bouncing around. Core of the session: settle into 90/90 so both hips are loaded train external rotation on the front hip and internal rotation on the back hip add thoracic rotation so the upper back turns instead of the low back use active lifts/holds so you’re controlling the hip, not just hanging in a stretch switch sides and progress the range only when it stays clean Uses: improves hip IR/ER, thoracic rotation, and active hip control so the lumbar spine stops compensating. Result: hips move better, low back takes less leftover stress, and that repeating tightness/pain has a real reason to calm down. Slow. Daily. Don’t force the range.

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This is the kind of video you save and actually use 📌 It’s a 90/90 hip mobility progression. You sit with both knees bent at 90° — front leg in front, back leg out to the side — then work through controlled rotations instead of bouncing around. Core of the session: settle into 90/90 so both hips are loaded train external rotation on the front hip and internal rotation on the back hip add thoracic rotation so the upper back turns instead of the low back use active lifts/holds so you’re controlling the hip, not just hanging in a stretch switch sides and progress the range only when it stays clean Uses: improves hip IR/ER, thoracic rotation, and active hip control so the lumbar spine stops compensating. Result: hips move better, low back takes less leftover stress, and that repeating tightness/pain has a real reason to calm down. Slow. Daily. Don’t force the range.

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