Train Your Hips Hard: 6-Move Mobility Challenge

by @mr.highlevel_ · 6 exercises · 8fps GIFs
Source reel
💡 How to follow: Run each exercise for 1 minute, then move on. Complete 3 rounds, and aim to repeat the whole flow 3× per day for 21 days (morning + before bed). Goal on screen: pelvis back into alignment — stay controlled and focus on movement quality.
1

Quadruped Frog

Hip Adductors
Quadruped Frog
  1. Start on all fours, knees wide, feet together
  2. Sit hips back toward heels, forearms to ground
  3. Hold the deep stretch in the inner thighs
  4. Stay controlled — push knees out gently
2

Tall Kneeling Lean & Rotation

Hip Extension
Tall Kneeling Lean & Rotation
  1. Kneel upright, knees hip-width, hands clasped at chest
  2. Lean torso back — feel the hip flexor stretch
  3. Rotate side to side from the hips, keep pelvis tall
  4. Do not arch the lower back
3

Seated 90-90

External / Internal Rotation
Seated 90-90
  1. Sit with one shin forward, the other back — both at 90°
  2. Torso stays tall, lean/rotate over the front leg
  3. Reach arm overhead and sweep across the body
  4. Switch sides and repeat
4

Half-Kneeling Lunge — Right

Hip Flexor Stretch
Half-Kneeling Lunge — Right
  1. Right foot forward, left knee down
  2. Torso upright, reach the arm overhead
  3. Drive hips forward gently for the stretch
  4. Keep the front knee over the ankle
5

Half-Kneeling Lunge — Left

Hip Flexor Stretch
Half-Kneeling Lunge — Left
  1. Left foot forward, right knee down
  2. Arms raised with elbows bent beside head
  3. Sink hips forward and stay tall
  4. Hold, then switch back
6

Deep Squat Hold

Ankle & Hip Mobility
Deep Squat Hold
  1. Feet wide, toes slightly out, drop into a full squat
  2. Palms pressed together, elbows inside the knees
  3. Push knees out, keep chest up and heels down
  4. Hold the bottom position and breathe