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Tight Hips Reset After Sitting

A hip mobility routine for sitting, commuting, lifting, or running days. Stay patient and use support whenever the hips resist.

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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. 90-90 Hip Breathing

1 set · 35s hold · 10s rest · both sides

Sit in a 90-90 position and breathe tall. Use hands behind you and keep the front shin comfortable.

Steps

  • Sit in a 90-90 hip position.
  • Use hands behind you for support.
  • Keep the front shin comfortable.
  • Sit tall through the spine.
  • Breathe slowly.

Cues

  • Hands can support.
  • Tall spine.
  • Hips breathe.

Common mistakes

  • Forcing the shin flat.
  • Sitting through knee pain.
  • Slumping heavily.

2. 90-90 Hip Switch

2 sets · 6 reps · 15s rest

Rotate knees from one 90-90 side to the other with control. Keep the motion smooth, not forced.

Steps

  • Sit with knees bent in 90-90.
  • Use hands behind you if needed.
  • Rotate both knees to one side.
  • Move through the middle with control.
  • Rotate to the other side.

Cues

  • Smooth switch.
  • Use support.
  • No forcing.

Common mistakes

  • Rushing the transition.
  • Forcing knees to the floor.
  • Ignoring hip or knee pinch.

3. Frog Rock

2 sets · 8 reps · 15s rest

From a wide-knee position, rock hips back and forward. Keep the knees padded and the stretch mild.

Steps

  • Place knees wide on padding.
  • Support yourself on hands or forearms.
  • Rock hips back gently.
  • Return forward with control.
  • Keep the stretch mild.

Cues

  • Knees padded.
  • Small rock.
  • Mild stretch.

Common mistakes

  • Taking knees too wide.
  • Forcing hips backward.
  • Letting knee discomfort build.

4. Pigeon Stretch

1 set · 40s hold · 10s rest · both sides

Use a modified pigeon or figure-four if needed. Keep the stretch in the glute and outer hip, not the knee.

Steps

  • Set up a pigeon or modified figure-four.
  • Support the body with hands or pillows.
  • Keep the front knee comfortable.
  • Let the outer hip stretch.
  • Hold gently, then switch sides.

Cues

  • Outer hip stretch.
  • Support body.
  • Knee comfortable.

Common mistakes

  • Feeling the stretch in the knee.
  • Forcing the shin angle.
  • Collapsing into the lower back.

5. Cossack Squat Shift

2 sets · 5 reps · 20s rest · both sides

Take a wide stance and shift gently side to side. Keep the working foot grounded and use hands for balance.

Steps

  • Stand in a wide stance.
  • Use hands for balance if needed.
  • Shift weight to one side.
  • Keep the working foot grounded.
  • Return through center and switch sides.

Cues

  • Wide stance.
  • Foot grounded.
  • Use hands.

Common mistakes

  • Dropping too deep.
  • Letting the heel lift unintentionally.
  • Twisting the knee inward.