12 Minute Hip Mobility Follow Along Routine For Stiff Hips

Hip Mobility is something many people ask about and struggle with. Finding a good series of exercises to help you navigate and work on developing hip control, not just passively stretching is huge. In this video we take you through a range of different exercises to work on active hip mobility and improve your ability to move.

The routine goes:
12 minutes total, 30sec each (or per side)
90/90 Hip Rotations (1 min)
90/90 Forward Back Bends (1 min)
90/90 External rotation & IR lifts - 30 sec each (2 min)
Frog (30 sec)
Frog 2.0 (30 sec)
Groiner Rotations w/ Foot Lock (1 min)
Groiner to hip hike (1 min)
Tall Split stance adductor mobs (1 min)
Hand Supported Cossack Squat Holds (1 min)
Alternating Cossack Squats (30 sec)
RFE Hip Flexor Hold (1min)
Deep Squat Hold (1min)
Plus 30 seconds to change positions.

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Disclaimer - This is not medical advice and you should always consult your primary medical provider before starting an exercise program. This information is for entertainment purposes and Citizen Athletics will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.

References:
Belly dancing EMG - https://pubmed.ncbi.nlm.nih.gov/17329...
Back Squat Vs Plank - https://pubmed.ncbi.nlm.nih.gov/29922...
Unilateral exercises - https://pubmed.ncbi.nlm.nih.gov/21877...
Static vs dynamic core function - https://pubmed.ncbi.nlm.nih.gov/21943...
Lower abdominal activation - https://pubmed.ncbi.nlm.nih.gov/8976314/
Regional activation - https://pubmed.ncbi.nlm.nih.gov/27302...