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.