Katie

Bev McGillivray

Lance Gonzales

GO THROUGH THIS SEQUENCE 1-2 x

Who hasn’t complained about “tight hips?”   

Just because something is tight, doesn’t mean we necessarily need to go to town stretching the crap outta it.

BUT working on mobility/active stretching and then stability/strengthening (which surprise, surprise will be PART2️⃣ of this series), can definitely address your pain points.

‼️These are also great exercises to use to warm up for a lower body strength session 

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LET'S GO! Rate the workout/leave a comment and let me know how it goes.

Snap yourself and tag me on Instagram @jenny.campion for accountability and to inspire the community ✨ - I'll be sure to repost!

90/90 Hip Internal Rotation

30sec per side

Place one leg directly in front with the outer thigh and outer part of the shin resting on the floor, and bend knee at a 90-degree angle. The front thigh should be perpendicular to the body. Extend other leg out to the side with the inner thigh of the back leg resting on the floor, with knee bent at a 90-degree angle. Hinge torso forward, keeping back flat, neutral and shoulders squared toward the floor. Avoid hunching shoulders or crunching neck.

90/90 Hip External Rotation

-Begin in table top
-Extend one leg out to the side. Ensure hips remain level
-Engage core by pulling belly button towards spine
-Push hips back BUT keep hips level with one another and spine neutral
-Stop at the point where you can still maintain a flat back. If bum tucks under, you’ve gone too far
-WHILE PUSHING BACK, simultaneously drive the foot of the extended leg into the floor. Feel adductors (inner thigh) activate and stretch
-Hold for 2-3 seconds 
-Return to start position and repeat

Adductor Rock Backs

5 reps per direction 
This is 15 per leg total 


-Kneel down on one knee
-Start with a neutral spine - head all the way to your kneeling knee is in a straight line
-Posteriorly tuck your pelvis 
-On the leg you are kneeling on, squeeze glute and push hip forward only until you feel a stretch in your hip flexor
-Hold this for a count of 2/3 and then release back to start position
- Repeat

3 point hip flexor stretch

-Bend your left knee and place your shin along the back cushion of a couch (or a chair) with your toes pointed upward.
-Keep your left thigh in line with your body.
Place your right foot in front, aligning your knee above your ankle.
-Elongate your spine and engage your core and glutes.
-Keep your hips square.
Hold and breathe!
Do the opposite side.

Quad Stretch

*Weight is optional

-Get into a deep squat
-Elbows on top or between knees
-Gently move side to side feeling an opening in the hips
-Alternate gently guiding knees forward, keeping them lining up with the 2nd/3rd toe

TIGHT HIPS? / Part 1: Mobility

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