A gentle spine mobility move on hands and knees that warms up your back, neck, and hips.

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 as you tuck your chin and tailbone.
4. Move slowly between positions with your breath.

A dynamic lunge stretch that opens your hips, hamstrings, and upper back as you alternate sides.

1. Start in a high plank with hands under shoulders.
2. Step your right foot outside your right hand.
3. Drop your hips, then rotate your right arm up toward the ceiling.
4. Place your hand down and step back to plank.
5. Repeat on the left side, alternating sides each rep.

A seated hip rotation drill that moves between 90/90 positions to train hip mobility and control.

1. Sit tall with both knees bent and feet wide on the floor.
2. Drop both knees to one side into a 90/90 position.
3. Lift and rotate your knees through center to the other side.
4. Move side to side with control for each rep.

A dynamic hip mobility move that swings each leg to warm up your hips, glutes, and hamstrings.

1. Stand tall beside a wall or stable support.
2. Brace lightly and shift your weight to one foot.
3. Swing the other leg forward and back under control.
4. Place it down, then repeat with the other leg.
5. Alternate legs for the set.

A seated or lying hip stretch that targets your glutes and outer hip on one side.

1. Lie on your back with both knees bent and feet flat.
2. Cross one ankle over the opposite thigh, making a figure four.
3. Pull the uncrossed thigh toward your chest until you feel a stretch.
4. Hold and breathe, keeping your shoulders relaxed.
5. Release slowly, then switch sides.

A seated hip rotation drill that moves between 90/90 positions to train hip mobility and control.

1. Sit tall with both knees bent and feet wide on the floor.
2. Drop both knees to one side into a 90/90 position.
3. Lift and rotate your knees through center to the other side.
4. Move side to side with control for each rep.

A floor hip lift that trains your glutes and hamstrings with both feet planted.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your arms lightly into the floor.
3. Drive through your heels and lift your hips until your body forms a straight line.
4. Squeeze your glutes at the top, then lower with control.
5. Repeat for your reps.

A kneeling hold that stretches your hamstrings and calves while you steady your hips.

1. Start in a low lunge with one foot forward and your back knee down.
2. Shift your hips back and straighten your front leg.
3. Flex your front toes up, or keep a soft knee bend if needed.
4. Fold from your hips and hold, breathing slowly.
5. Release to the lunge, then switch sides.

A low lunge hold that stretches the front of your hip and thigh while training steady posture.

1. Step one foot forward and lower your back knee to the floor.
2. Stack your front knee over your ankle and point your toes forward.
3. Tuck your hips slightly and shift forward until you feel a stretch.
4. Hold, breathe slowly, and keep your chest tall.
5. Finish the hold, then switch sides.

A seated or lying hip stretch that targets your glutes and outer hip on one side.

1. Lie on your back with both knees bent and feet flat.
2. Cross one ankle over the opposite thigh, making a figure four.
3. Pull the uncrossed thigh toward your chest until you feel a stretch.
4. Hold and breathe, keeping your shoulders relaxed.
5. Release slowly, 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.