Hips 5

A beginner routine designed to increase flexibility and strength in your hips.

Exercise Overview

Exercise Instructions

Lunge demonstration

1. Lunge

Instructions

  • Start from a kneeling position with your arms at your sides.
  • Step forward with one leg, placing your foot flat on the floor in front of you.
  • Push your hips forward and raise your arms overhead.
  • Lift your chest and reach toward the ceiling.

Tips

  • Keep your front knee stable and align it directly above your ankle.
  • Engage your back leg, pressing the top of your foot into the floor.
  • Keep your torso upright and avoid arching your lower back.

Modifications

  • For less intensity, keep your hands on your front thigh.
  • Place a towel or cushion under your back knee for support.
  • Hold onto a wall or chair for balance if needed.

Benefits

  • Psoas, Hips, Quadriceps, Lower Back, Abdomen
Reverse Lunge demonstration

2. Reverse Lunge

Instructions

  • Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
  • Extend one leg straight out in front of you, pressing your heel into the floor.
  • Hinge at your hips to lower your upper body toward the floor.
  • Place your hands on the floor in front of you for balance.

Tips

  • Keep your chest lifted and your back straight.

Modifications

  • Place a folded blanket under your knee for additional support.

Benefits

  • Calves, Hips, Hamstrings, Lower Back, Glutes
Bird Dog demonstration

3. Bird Dog

Instructions

  • Start on your hands and knees in a tabletop position.
  • Engage your core to simultaneously extend one arm forward and your opposite leg back.
  • Keep your body in a straight line parallel to the floor and hold the position.

Tips

  • Avoid arching your back or rotating your hips.

Modifications

  • For less intensity, lift only your arm or leg individually.

Benefits

  • Shoulders, Lower Back, Glutes
Butterfly demonstration

4. Butterfly

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
  • Hold your feet with your hands and gently press your knees towards the floor.

Tips

  • Pull your feet up and push your knees down with your elbows to deepen the stretch.
  • Keep your back straight and avoid rounding your spine.

Modifications

  • If your knees are high off the ground, place cushions under your thighs for support.
  • Sit on a folded blanket to raise your hips and improve comfort.

Benefits

  • Groin, Hips
Lying Figure Four demonstration

5. Lying Figure Four

Instructions

  • Start lying on your back with your knees bent and feet flat on the floor.
  • Cross one ankle over the opposite thigh, just above the knee.
  • Lift your bottom leg off the floor, bringing your knee towards your chest.
  • Reach forward and clasp your hands behind the thigh of your bottom leg.
  • Gently pull your leg towards your chest.

Tips

  • Keep your head and shoulders relaxed on the floor.
  • Keep your lower back pressed into the floor.

Modifications

  • If reaching behind your thigh is difficult, use a strap or towel to assist.
  • For a gentler stretch, keep your bottom foot on the floor.

Benefits

  • IT Band, Hips, Lower Back, Glutes
Quad Stretch demonstration

6. Quad Stretch

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend one knee and bring your heel back towards your glutes.
  • Grab your ankle with your hand and gently pull your foot back so it's directly beneath your glute.
  • Slowly lean back to rest on your elbows.

Tips

  • Keep your hips, knees, and ankles aligned.
  • Make sure your foot stays underneath your glute and isn't out to the side.

Modifications

  • If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
  • If you experience discomfort in your knee, try performing the exercise while lying on your side.

Benefits

  • Knees, Shins, Hips, Quadriceps, Lower Back, Ankles
Spinal Twist demonstration

7. Spinal Twist

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend one knee and place your foot flat on the floor.
  • Gently lower your bent knee across your body towards the opposite side, allowing your torso and hips to twist.
  • Place your opposite hand on the outside of your bent knee and extend your other arm out to the side.

Tips

  • Keep your shoulders flat on the floor.

Modifications

  • If the twist is too intense, place a cushion or block under your bent knee for support.

Benefits

  • Spine, IT Band, Upper Back, Obliques, Chest, Lower Back, Glutes