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 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 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 side-lying hip exercise that trains your glutes and outer hips.

1. Lie on your side with knees bent and feet stacked.
2. Brace your core and keep your hips stacked.
3. Lift your top knee while keeping your feet together.
4. Lower your knee with control to the start.
5. Finish your reps, then switch sides.

A side-lying leg lift that trains your outer hips and glutes.

1. Lie on your side with your legs straight and hips stacked.
2. Brace your core and point your top foot straight ahead.
3. Lift your top leg up without rolling your hips back.
4. Lower with control to the start position.
5. Finish your reps, then switch sides.

A side leg lift on hands and knees that trains your glutes and hip stability.

1. Start on hands and knees, hands under shoulders, knees under hips.
2. Keep one knee bent and lift it out to the side.
3. Pause, then lower with control.
4. Finish your reps, then switch sides.

A wide, low walking drill that trains your glutes and hips while you alternate steps.

1. Stand with feet hip-width apart and bend into a quarter squat.
2. Step one foot forward and out while keeping tension through your hips.
3. Step the other foot forward and out to return to a wide stance.
4. Keep alternating steps for the set, then stand tall to finish.

A seated hip mobility drill that opens your hips and challenges control from side to side.

1. Sit tall with both knees bent and feet on the floor.
2. Drop both knees to one side, keeping your chest up.
3. Sweep your knees through center to the other side.
4. Keep moving side to side with control and steady breathing.

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 mobility drill that opens your hips and challenges control from side to side.

1. Sit tall with both knees bent and feet on the floor.
2. Drop both knees to one side, keeping your chest up.
3. Sweep your knees through center to the other side.
4. Keep moving side to side with control and steady breathing.