1. Good Morning Hip Hinges
Good morning hip hinges emphasize a deep stretch in the hamstrings as you hinge forward. Over time, this helps lengthen the hamstring muscles, reducing stiffness and increasing flexibility.
“This move focuses on controlled hip flexion and extension, preparing you for exercises like Romanian or traditional deadlifts,” Schale-Drake says.
How to perform: Stand tall with your feet parallel and hip-width apart. Soften your knees, engage your core, and place your hands behind your head with elbows wide (or cross your arms over your chest). Inhale as you hinge forward at the hips, lowering your torso toward the floor. Pause when your torso is parallel to the ground (or higher) and feel a slight stretch in your hamstrings. Exhale as you push through your feet and return to standing.
Repeat 5–8 times.
She adds that you should “keep your spine neutral and avoid bending or arching it during the movement.”
2. Lying Down 90/90
The 90/90 position places the hip and knees at 90-degree angles, which helps gently open up the hip joints and stretch the surrounding muscles, including the glutes and hip flexors.
“This is a great alternative to the seated 90/90 position, especially for those who struggle to maintain an upright spine. It works internal and external rotation and includes some hip extension,” notes Schale-Drake.
How to perform: Lie on your back with your knees bent, wider than your hips. As you breathe, let your knees lean to the right, allowing your left hip to lift slightly off the floor and your spine to twist slightly. Return to the center and let your knees fall to the left. Your shins will resemble “windshield wipers” as they move side to side.
Repeat for 8–10 sets, keeping your feet wide to maximize the benefits.
3. Wide Alternating Lunges
Wide lunges stretch the hip flexors, a group of muscles that commonly tighten from prolonged sitting. Stretching and engaging these muscles improves flexibility and allows for smoother, more comfortable movements.
She adds that “this mobility exercise is excellent for mobilizing the inner thighs and outer hip muscles, helping with movements that require lateral stepping (abduction and adduction)."
How to perform: Step wider than your hips with your feet, keeping your toes parallel and facing forward. Exhale as you bend your right knee and lunge to the right. Your right knee should bend slightly forward toward your toes, while your hips pull back, and your spine tilts slightly forward. Inhale and press back to standing. Repeat on the other side.
Perform 5–8 slow sets per side.