# Hip Flexor Reset After Long Sitting

A hip-opening routine for people who sit a lot. Focus on the front of the hips, glutes, and gentle core control.

- URL: https://forma-web.online/routines/hip-flexor-undo-for-sitting/
- Duration: About 9 min
- Admin slug: hip-flexor-undo-sitting

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Half-Kneeling Hip Flexor Stretch

1 set · 45s hold · 10s rest · both sides

Tuck pelvis slightly, squeeze the back-side glute, and shift forward until the front of the hip stretches. Stay tall.

#### Steps
- Start in a half-kneeling position.
- Tuck the pelvis slightly under you.
- Squeeze the back-side glute.
- Shift forward gently.
- Stay tall as the front of the hip stretches.

#### Cues
- Glute on.
- Pelvis tucked.
- Tall body.

#### Common mistakes
- Arching the lower back.
- Leaning forward from the chest.
- Forcing a deep lunge.

### 2. Couch Stretch

1 set · 40s hold · 15s rest · both sides

Place the back knee near a wall or couch and rise only as high as comfortable. Keep glute active to protect the lower back.

#### Steps
- Place the back knee near a wall or couch.
- Set the back shin up only as high as comfortable.
- Bring the front foot forward.
- Squeeze the back-side glute.
- Rise tall within a comfortable range.

#### Cues
- Glute protects back.
- Rise only comfortable.
- Breathe slowly.

#### Common mistakes
- Starting too close to the wall.
- Arching the lower back.
- Pushing through knee discomfort.

### 3. Glute Bridge March

2 sets · 6 reps · 20s rest · both sides

Hold a bridge and slowly lift one foot at a time. Keep hips level and lower the bridge if the back takes over.

#### Steps
- Lie on your back with knees bent.
- Lift into a bridge.
- Keep hips level.
- Lift one foot slightly.
- Set it down and switch sides.

#### Cues
- Hips level.
- Small march.
- Glutes hold bridge.

#### Common mistakes
- Letting hips drop side to side.
- Arching the lower back.
- Lifting the leg too high.

### 4. 90-90 Hip Switch

2 sets · 6 reps · 15s rest

Sit in a 90-90 position and rotate knees side to side with control. Use hands behind you if needed.

#### Steps
- Sit with knees bent in a 90-90 shape.
- Place hands behind you if needed.
- Rotate both knees to one side.
- Move through the middle with control.
- Rotate to the other side.

#### Cues
- Use hands if needed.
- Control the switch.
- Hips stay easy.

#### Common mistakes
- Forcing knees to the floor.
- Rushing through the middle.
- Ignoring hip or knee pinch.

### 5. Standing Hip Extension Pulse

2 sets · 12 reps · 15s rest · both sides

Hold a chair, stand tall, and pulse one straight leg slightly behind you. Keep ribs down and squeeze the glute.

#### Steps
- Hold a chair for support.
- Stand tall with ribs down.
- Extend one straight leg slightly behind you.
- Pulse in a small range.
- Squeeze the glute, then switch sides.

#### Cues
- Small pulse.
- Ribs down.
- Glute squeezes.

#### Common mistakes
- Arching the lower back.
- Swinging the leg.
- Leaning heavily into the chair.