Hip Mobility Routine: 8 Exercises to Do Daily

  1. Lying hip rotations – lay on your back, knees bent.  take one ankle and cross other knee.  externally rotate 10x, then press & hold 15 to 30 seconds
  2. Piraformis – cross leg further than ankle on knee – cross to knee over knee.  Then twist top knee toward opposite shoulder.  dynamic about 10x, then press and hold 15 to 30 seconds
  3. Butterfly – move knees up and down, both arms behind, then one arm behind and other arm pushes knee down.  dynamic rotations 10x then press and hold 15 to 30 secs
  4. Frog – start on hands and knees.  bring knees far apart, balls of feet on the ground.  rock back and forth 10x, then sit back and hold 15 to 30 seconds
  5. Kneeling lunge – rock into and out of position by shifting hips forward.  you can turn and bend back knee behind you (like JG always did.)
  6. Travelling butterfly – long sit, heels together, be on your hands, hips forward until you reach butterfly, then back to long sit (L sit.)  Primarily a dynamic but you can hold at either end
  7. Squatting internal rotations – full squat position, fold each knee from straight up, inward until knee touches ground.  this is advanced.  mostly dynamic, can hold a bit at the end
  8. Pigeon – like an s mount, but ideally back leg gets straight.  Hips roll forward and backward.  Shift weight from bent thigh to leg behind you.  10x, then hold 15 to 30 seconds.