Hips 7

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

Exercise Overview

Exercise Instructions

Standing Frog demonstration

1. Standing Frog

Instructions

  • Start from a standing position with your feet wide apart and your toes pointing outward.
  • Lower your hips down into a squat position until your thighs are parallel to the floor.
  • Please your hands on the inside of your knees and gently press outward.

Tips

  • Keep your chest lifted and your back straight.
  • Keep your knees in line with your toes.

Modifications

  • Hold onto a chair or wall for balance if needed.

Benefits

  • Knees, Groin, Hips, Glutes
Wide Leg Bend demonstration

2. Wide Leg Bend

Instructions

  • Start from a standing position with your feet wide and your toes pointed forward.
  • Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
  • Relax your head, neck, and arms and try to place your palms on the floor.

Tips

  • Focus on lengthening your spine as you fold forward.
  • Keep your legs straight but not locked.
  • To deepen the stretch, grab your ankles and pull your head closer to the floor.

Modifications

  • If you can't reach the floor, place your hands on your shins or blocks.

Benefits

  • Groin, Calves, Hips, Hamstrings, Lower Back
Side Lunge demonstration

3. Side Lunge

Instructions

  • Start from a standing position with your feet wide apart.
  • Shift your weight to one side, bending your knee and keeping your other leg straight.
  • Place your hands on the floor and lower your hips until you feel a stretch in your inner thigh.
  • Rotate the foot on your straight leg so your heel is on the ground and your toes are pointed out.

Tips

  • Lift your chest and keep your back straight.

Modifications

  • If the stretch is too intense, don't lower your hips as much.
  • Use a chair or wall for balance support if needed.

Benefits

  • Groin, Calves, Hips, Hamstrings
Dead Bug demonstration

4. Dead Bug

Instructions

  • Start lying on your back with your legs extended and your arms straight above your head.
  • Engage your core to raise one arm toward the ceiling and bend your opposite knee to bring it up over your hip.
  • Raise your other arm and leg slightly off the floor and hold the position.

Tips

  • Keep your hips square and your lower back pressed into the floor.

Modifications

  • For less intensity, perform the exercise with a smaller range of motion.

Benefits

  • Shoulders, Hips, Quadriceps, Abdomen
Reclined Butterfly demonstration

5. Reclined Butterfly

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Bring the soles of your feet together and let your knees fall out to the sides.
  • Place your arms alongside your body with your palms facing up.

Tips

  • Allow gravity to gently open your hips without forcing them.

Modifications

  • Place cushions or blocks under your outer thighs for support.

Benefits

  • Groin, Spine, Hips
Reverse Butterfly demonstration

6. Reverse Butterfly

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Widen your feet more than shoulder-width apart, then let your knees fall inwards toward each other.
  • Continue to widen your feet and draw your knees together to increase the range of motion.

Tips

  • Relax your inner thighs, allowing your knees to fall naturally inward.

Benefits

  • Knees, Hips
Bridge demonstration

7. Bridge

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Engage your core and glutes to lift your hips off the floor, forming a straight line from your knees to your shoulders.
  • Keep your palms and shoulders pressed into the floor and hold the position.

Tips

  • Squeeze your glutes at the top of the movement.
  • Avoid arching your lower back; the movement should come from your hips and glutes.

Modifications

  • For less intensity, lift your hips only partially off the ground.
  • If you feel any neck strain, try placing a small, folded towel under your head for support.

Benefits

  • Hamstrings, Lower Back, Glutes
Single Knee-to-Chest demonstration

8. Single Knee-to-Chest

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend one knee and draw it towards your chest, holding your shin with both hands.
  • Gently pull your knee closer to your chest while keeping your other leg straight.

Tips

  • Relax your head and neck on the floor.
  • Keep your hips square and your lower back pressed into the floor.

Modifications

  • If you can't reach your shin, pull on your thigh or use a towel around your knee.

Benefits

  • Hips, Hamstrings, Lower Back, Glutes
Happy Baby demonstration

9. Happy Baby

Instructions

  • Start lying on your back with your knees bent and feet flat on the floor.
  • Lift your feet off the floor to bring your knees towards your armpits.
  • Grasp the outer edges of your feet with your hands and gently pull your knees towards the floor.

Tips

  • Keep your lower back pressed into the floor.
  • Relax your shoulders and neck.

Modifications

  • If you can't reach your feet, hold onto your ankles or calves instead.

Benefits

  • Groin, Hips, Hamstrings, Lower Back, Glutes