Chronically stiff hips are a major roadblock for lifting depth, athletic speed, and daily movement comfort. This evidence-based, 12-minute follow-along routine is designed to restore rotation, lengthen tight adductors (groin muscles), and build active control throughout your entire hip joint.
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How this Flow Works
- Unilateral Movements: Spend 30 seconds on one side, then 30 seconds on the other side (1 minute total per exercise).
- Bilateral Movements: Perform the exercise continuously for 30 seconds total.
- The Goal: Progressively move from floor-based passive stretches to upright, highly active mobility holdings.
Phase 1: The 90/90 Rotation Series
Set up on the floor with your front leg bent at a 90-degree angle and your back leg bent at a 90-degree angle.
1. Pelvic Rotations (30 Seconds Per Side)
Place your hand directly on your hip. Work on actively rolling your pelvis forward to feel a stretch in the front hip, and then rolling it backward to catch the rear hip. Let your chest rotate along with your pelvis to ensure the movement is being driven strictly from the hip joints rather than your lower spine. Focus on gradually driving your rear sit-bone back down toward the floor as you rotate.
2. Forward Folds (30 Seconds Per Side)
With your arms lifted, actively fold your torso forward over your front thigh to load external rotation, then use your hip and trunk muscles to push your body back up to an upright position.
- Modification: If you struggle with balance or fighting to stay upright, keep one hand on the floor for stability so you can focus purely on sinking deep into the hip. Progress to a light fingertip support, and eventually to fully lifted arms.
3. 90/90 Foot Liftoffs (30 Seconds Per Side)
- Front Leg (External Rotation): From the 90/90 position, squeeze your hip muscles to lift your front foot off the ground. You can perform repeated 1-second pulses or execute one long, continuous hold.
- Rear Leg (Internal Rotation): Immediately switch your focus to the back leg and lift the rear foot off the floor. This internal rotation range is incredibly challenging, and experiencing minor muscle cramping in the deep hip or adductors is a common, normal response to the high muscular demand.
Phase 2: Frog and Quadruped Mobility
4. The Frog Rock (30 Seconds)
On all fours, drop your knees out as wide as possible into a frog stance. Rock your weight forward into hip extension, and then push your hips back into deep flexion. This dynamic rocking stretches the adductor muscles through their dual functions as hip flexors and extensors.
5. Frog 2.0 Rotations (30 Seconds)
From the wide frog position, alternate lifting one leg up toward the roof, rotating your upper body side-to-side. This advanced variation forces one hip into deep internal rotation while driving the opposite side into external rotation.
Phase 3: Dynamic Groiners and Hamstring Hikes
6. Dynamic Groiners (30 Seconds Per Side)
Assume a push-up position and step one foot up wide, placing it right next to your hand. Keep your back leg locked completely straight. Place your hand firmly on top of your foot and rock your hips forward and down, letting your knee move slightly in and out to target internal tension zones.
7. Groiner Hamstring Hikes (30 Seconds Per Side)
From the deep groiner setup, transition back and forth by driving your hips up toward the ceiling to catch a deep hamstring stretch, then sink back down into the hip-flexor stretch. Hold each end-point briefly.
Phase 4: Straight-Leg Adductor and Cossack Progression
8. Straight-Leg Split-Stance Rocks (30 Seconds Per Side)
From a kneeling position, extend one leg directly out to the side. Keep your foot flat and your toes pointed straight forward, do not let your toes turn out, or you will lose the stretching emphasis on the groin. Rock your hips forward and back to catch the long adductor muscles that cross the knee joint.
9. Supported Cossack Squat Holds (30 Seconds Per Side)
Stand up into a very wide stance. Lower your hips completely down to one side while keeping the opposite leg straight. Rotate the toes of your straight leg up toward the roof, actively engaging your glutes to maintain the rotation. Use one arm to block your bent knee, pressing it outward to maximize the hip stretch while you sink deeper over time.
10. Alternating Cossack Squats (30 Seconds)
Transition into an active, freestanding version. Move smoothly from side to side without relying heavily on your hands for support, placing a high demand on lower-body balance and joint stability.
Phase 5: Rear-Foot Elevated Pulsing & Squat Finish
11. Rear-Foot Elevated Hip Flexor Pulses (30 Seconds Per Side)
Place your back foot on an elevated surface like a chair or bench, and drop your back knee down onto a padded mat. Stand your torso upright and pulse forward and back.
- Crucial Form Cue: Avoid arching your lower back or leaning forward. Actively squeeze your glute and rotate your pelvis backward (posterior pelvic tilt) to isolate the intense stretch to the front of your hip joint.
12. Deep Active Squat Hold (30 Seconds)
To finish, drop down into the bottom of a deep squat. Press your elbows against the inside of your knees to drive them wide, pull your hips forward, and hold this active position. This utilizes the joint space and tissue length you accumulated across the previous eleven minutes of movement.
Move, Lift, and Perform Like an Athlete
True athletic performance requires combining exceptional joint mobility with explosive, loaded strength. Stop guessing your warm-ups and follow an integrated training blueprint engineered by clinical and sports performance professionals:
- Built for Athletics: Our premier training template designed to maximize raw power, vertical force, and high-level movement efficiency.
- Sustainable Strength: The ultimate flagship system for busy individuals who want to lift heavy, build muscle, and remain highly athletic for life.
Watch the Full Follow-Along Flow
To follow the exact movement pacing, timing cues, and transitions alongside the on-screen timer, watch the full routine video here.