A gentle spine mobility move that alternates rounding and arching your back on hands and knees.

1. Start on hands and knees with wrists under shoulders and knees under hips.
2. Inhale and drop your belly as you lift your chest and tailbone.
3. Exhale and round your back, tucking your chin and tailbone.
4. Move slowly between both positions with your breath.

A kneeling lunge hold that opens the front hip and trains steady lower-body control.

1. Step one foot forward and lower your back knee to the floor.
2. Stack your front knee over your ankle and point both hips forward.
3. Lift your chest and let your hips sink gently forward.
4. Hold and breathe slowly without bouncing.
5. Release with control, then switch sides.

A unilateral isometric stretch for your hamstrings and calves.

1. Start in a half split with one leg forward and one back.
2. Hinge at the hips and fold over the front leg.
3. Hold the stretch and breathe steadily.
4. Finish your hold, then switch sides.

A seated hip stretch that targets your inner thighs and groin.

1. Sit tall and bring the soles of your feet together.
2. Let your knees fall out to the sides.
3. Hold your feet or ankles and lengthen through your spine.
4. Relax your thighs and hold, breathing slowly.

A floor mobility drill that opens your inner thighs and hips with a gentle rock back.

1. Start on hands and knees with your knees wide and toes turned out.
2. Keep your hands under your shoulders and your spine long.
3. Slowly push your hips back toward your heels.
4. Pause briefly when you feel a stretch in your inner thighs.
5. Rock forward to the start and repeat.

A floor hip stretch with knees wide that targets your inner thighs and hips.

1. Start on hands and knees with your knees set wide.
2. Turn your feet out so your inner feet rest on the floor.
3. Ease your hips back until you feel a steady stretch.
4. Hold the position and breathe slowly.
5. Come out by shifting forward and bringing your knees in.

A side-to-side squat that trains your legs, hips, and groin mobility.

1. Stand wide with toes slightly turned out.
2. Shift your weight to one side and bend that knee.
3. Keep the other leg straight with its heel down if you can.
4. Push through the bent leg to return to center.
5. Repeat to the other side, alternating each rep.

A wide-stance hip hinge that trains your hamstrings, glutes, and back control.

1. Stand with your feet wide and toes slightly out.
2. Place your hands on your hips or behind your head.
3. Push your hips back and hinge forward with a long spine.
4. Lower until you feel a stretch, then pause briefly.
5. Drive your hips forward to stand tall again.

A seated wide-leg stretch that targets your inner thighs and hamstrings.

1. Sit tall with your legs wide and knees facing up.
2. Flex your feet and place your hands on the floor.
3. Hinge forward from your hips until you feel a stretch.
4. Hold the position and breathe slowly.
5. Ease back up to seated when done.

A seated straddle stretch with a side bend that opens your inner thighs and sides of your torso.

1. Sit tall with your legs wide and toes pointing up.
2. Place one hand on the floor or shin inside your leg.
3. Reach your other arm overhead and lean toward your posted hand.
4. Hold the stretch and breathe slowly.
5. Return to center, then hold on the other side.

A lying straddle hold that stretches your inner thighs and hamstrings with both legs supported.

1. Lie on your back with your legs straight up.
2. Open both legs out to a comfortable straddle.
3. Keep your low back heavy on the floor.
4. Hold the position and breathe slowly.
5. Bring your legs back together, then lower them down.

A static middle split hold that stretches your inner thighs and hips.

1. Sit or lower into a wide straddle position.
2. Slide your legs out until you feel a strong inner-thigh stretch.
3. Hold still and breathe slowly through your nose.
4. Keep the stretch even on both sides.
5. Come out of the hold slowly when done.