Frog Stretch
Sets: 3 Reps: 30 second hold
Set-Up
• Begin in the quadruped position with the wrists aligned under the shoulders and knees under the hips
Performance
• Slowly abduct the hips until the knee and ankle angles are at a 90 degrees with the shins parallel
• Controllably lower the chest to the ground
• Maintain breathing and an engaged core throughout stretch
Hip Mobility
Lateral Slide Lunge
Sets: 3 Reps: 10
Set-Up
• Begin by standing in a neutral position with the feet shoulder width apart
• Place one foot on a sliding disc/towel while the other foot stays planted on the floor
Performance
• Flex one knee (floor) to 90 degrees knee while maintaining extension on the other (towel) and sliding
laterally until
• Extend the knee (floor) until the starting position is achieved
• Keep the shoulders stacked over the hips throughout ROM
Hip Mobility
Low Lunge
Sets: 3 Reps: 30 second hold each leg
Set-Up
• Begin in a kneeling lunge position where with the front knee flexed at 90 degrees
Performance
• Push your hips forward and flex the front knee, while keeping the back leg extended
• With a neutral hand position, slowly raise the arms overhead full extended
• Slowly raise your gaze toward the ceiling and extend the abdomen
Hip Mobility
Squat to Stand Stretch
Sets: 3 Reps: 30 second hold
Set-Up
• Begin by standing in a neutral position with the feet shoulder width apart
Performance
• With the knees slightly bent, bend over at the waist and grab the inside of the toes
• While maintaining hand position, flex the knees to a 90 degree position
• Manually press the arms outward to externally rotate the knee at the bottom of the squat
• Ensure a flat foot and elevated shoulder position throughout stretch
Hip Mobility
90/90 Hip Flexor Stretch
Sets: 3 Reps: 30 second hold each leg
Set-Up
• Begin by internally rotating the hip of the front leg and externally rotating the hip of the back leg
• Both knees should be at 90 degrees of flexion
Performance
• Slowly lower your chest to the floor until end range of motion is achieved and release the hands overhead
• Control breathing and maintain stretch
Hip Mobility
Crescent Lunge
Sets: 3 Reps: 30 second hold each leg
Set-Up
• Begin in a lunge position, with the front knee flexed at 90 degrees back leg extended
Performance
• Push your hips forward and flex the front knee, while keeping the back leg extended and off the floor
• With a neutral hand position, slowly raise the arms overhead full extended
• Slowly raise your gaze toward the ceiling and extend the abdomen
Hip Mobility
Internal Hip Rotation
Sets: 3 Reps: 30 second hold each leg
Set-Up
• Begin by laying in the supine position with the knees flexed and feet flat on the floor
Performance
• Internally rotate the hip while placing the opposite foot on top of the knee
• Controllably lower the knee towards the floor until end range of motion is achieved
Hip Mobility
Fire Hydrants
Sets: 3 Reps: 10
Set-Up
• Begin in the quadruped position with the wrists aligned under the shoulders and knees under the hips
Performance
• While maintaining 90 degrees of knee flexion, externally rotate the hip
• Engage the core and keep the hips parallel to the floor
Hip Mobility
Prayer Squat
Sets: 3 Reps: 30 second hold
Set-Up
• Begin by standing in a neutral position with the feet shoulder width apart
Performance
• While maintaining hand position, flex the knees to a 90 degree position
• Place the elbows on the inside of the knees and use them to manually externally rotate the knees
• Ensure a flat foot and elevated shoulder position throughout stretch
Hip Mobility
Cobra Pose
Sets: 3 Reps: 30 second hold
Set-Up
• Begin by laying in the prone position with the hands underneath the shoulders
Performance
• Engage your core and extend the arms until fully extended
• While driving the hips towards the floor, slowly raise your gaze toward the ceiling to extend the abdomen
Hip Mobility
