Hip Mobility & Flexibility Exercise Sequence
This program can be done everyday to help with your hip flexor mobility. You can use this program as a way to loosen up your hip flexors after sitting at a desk all day or as a great hip flexor pre-workout warm-up.
If you prefer to read the hip flexor mobility sequence instead of watching the video.
Let’s start this hip flexor mobility sequence lying on your back on the floor. Bend your knees at 90 degrees with your feet flat on the floor preparing for a glute bridge. Raise your hips up and pull your knee in for 3 reps on each side keeping your hips up.
Staying in the same starting position as the glute bridge you will cross one leg and raise your hips up. Perform 3 reps on each side pushing your knee away from your body.
Now lift one leg straight for a 45 degree angle glute bridge and do 3 reps on each side.
Next you flip over to all four’s position on your hands and knees. Make sure your hands are under your shoulders and your knees are under your hips. To perform the Birddog you fully extended one arm and the opposite leg out. Then reach underneath your body crunching the elbow and knee together doing 3 reps per side.
Next you lift up to all fours on your hands and feet. Bringing one knee to the opposite elbow tucking it under the body for 3 reps on each side.
Starting in a push-up position bring one leg forward outside your hand. You are in a lunge with a straight back leg. Rock your opposite hip to ground 3 times each side.
Sit-up up in a half kneel position to rock forward and back in a lunge 3 times on each side. Now to stretch out the inner thighs or adductors. You will do this by kneeling upright and extending one leg out to the side with the toes and knees facing up. Sit back until your butt hits your heel then drive you hips forward. Maintain the extended leg knee and toes facing upright toward the ceiling, 3 reps on each side.
If you need more guidance or want to learn more from Rick Kaselj about how to stretch and strengthen your hip flexors I recommend this program Unlock your Hip Flexor by Rick Kaselj.
More from Hip Flexor Rehab:
- Understand your Hip Flexor Muscles
- Top 5 symptoms of tight or weak hip flexors
- Best Way to Foam Roll Your Hip Flexor Muscles
- Top 5 stretches for tight hip flexors
- Active Kneeling Hip Flexor Stretch
Warning: The reader of this article should exercise all precautions before following any of the exercises from this article and website. To avoid any problems while doing the exercises, it is advised that you consult a medical professional. The responsibility lies solely with the reader and not with the site or the writer.
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