Improve Your Hip Mobility

Fitness & HealthBeginnerHome

90 minutes

5 steps

·Beginner

After 90 min: Increase hip range of motion and squat depth

What you need

yoga matfoam roller

The 90-Minute Plan

Assess Your Mobility0–15 min

Attempt a deep squat. Note where you feel restricted. That's your focus area.

Foam Roll Your Hips15–35 min

Sit on foam roller, roll outer hip (glute) area. Slow strokes. 1 minute per side. Intense but effective.

Active Stretches35–55 min

90-90 stretch: sit, one leg in front (90 degrees), one behind (90 degrees). Lean forward. Hold 1 minute each side.

Deep Squat Practice55–75 min

Bodyweight deep squat. Hold bottom position for 30 seconds. Repeat 5 times. Grip a bar for stability.

Test Progress75–90 min

Try a full-depth squat again. You should feel deeper. Commit to this routine 3x weekly.

Pro Tip

Hip mobility improves squats, deadlifts, and everyday movement. Consistency over intensity.

90 min·5 steps

After 90 min: You'll move with greater ease and reduce pain in tight areas within two weeks.

8,700

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90 min·5 steps

After 90 min: You'll feel more flexible, centered, and energized in just two weeks of daily practice.

10,400

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90 min·5 steps

After 90 min: You'll reduce anxiety, improve focus, and gain mental clarity in 10 minutes daily.

11,800

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90 min·5 steps

After 90 min: Complete a 30-minute sunrise yoga flow and feel calm

8,900

see the plan