About This Deep Hip Routine
Once you have built a baseline of hip mobility, it is time to go deeper. This routine uses positions that demand more from your hip joint, targeting the rotators, adductors, and deep connective tissue that standard stretches do not reach.
You will work through squat stretches, frog pose, and pigeon variations that challenge your hips at every angle. These are not warm-up stretches. They are the positions that close the gap between “almost there” and actually being in your split.
What This Routine Targets
- Deep hip rotators with pigeon and double pigeon
- Inner thighs and adductors through frog and straddle
- Hip joint capsule from multiple angles of rotation
- IT band and outer hip through 90-90 variations
What’s Included
Squat Stretch
Duration: 0:45
Drop into a deep squat to open your hips, ankles, and lower back with mindful pressure from your elbows.
Difficulty: Beginner
Instructions
- Stand with feet shoulder-width apart and toes slightly turned out.
- Lower your hips into a deep squat while keeping heels grounded.
- Place elbows inside your knees, press palms together, and hold the stretch.
Tips
- Lift your chest and keep your back straight.
- Use your elbows to gently guide knees outward.
Adjustments
- Place a folded towel under your heels if they lift off the floor.
- Hold onto a chair or wall for balance support.
Frog Pose
Duration: 1:00
Ease into frog pose to open your inner thighs and give your hips a deep, satisfying stretch.
Difficulty: Intermediate
Instructions
- Start on hands and knees, then lower to your forearms.
- Slide your knees out to the sides with hips in line with knees and toes turned outward.
- Press your hips back toward your heels to deepen the stretch while breathing steadily.
Tips
- Keep your chest lifted slightly so your spine stays long.
Adjustments
- Bring knees closer together or place blankets under them for less intensity.
Double Pigeon
Duration: 1:00
Stack your shins in double pigeon to dive deep into the outer hips and glutes.
Difficulty: Intermediate
Instructions
- Sit tall with legs extended, then bend one knee and bring the shin parallel to your torso.
- Bend the other knee and stack that shin on top so the ankle rests over the bottom knee and the feet flex.
- Lengthen through your spine and let your hands rest beside your hips or on the top shin.
- Stay upright or hinge forward slightly if you want more sensation.
Tips
- Keep both feet flexed to protect the knees.
- Sit tall and reach the crown of your head toward the ceiling to avoid collapsing.
Adjustments
- Extend the bottom leg forward if stacking both shins feels like too much today.
Seated Straddle
Duration: 1:00
Slide into a wide-legged seat and fold forward to stretch your inner thighs and hamstrings with intention.
Difficulty: Intermediate
Instructions
- Sit with legs extended, then open them wide into a straddle.
- Place your hands on the floor in front of you and lengthen your spine.
- Hinge at the hips to reach forward, lowering your torso toward the floor while breathing steadily.
Tips
- Keep your back long and avoid rounding as you fold.
- Flex your feet and point toes upward to keep legs active.
Adjustments
- Rest hands on blocks or a chair if reaching forward feels challenging.
- Sit on a folded blanket to elevate your hips and create more comfort.
Leaning 90/90
Duration: 1:00
Lean back in a 90/90 setup to explore hip rotation while keeping the pelvis relaxed.
Difficulty: Beginner
Instructions
- Sit with knees bent and feet flat, then let both legs fall to one side creating two right angles.
- Place your hands on the floor behind you for support and lean back while keeping hips and shoulders square.
- Hold the position, breathe into the hips, then reset and switch sides when ready.
Tips
- Keep your spine long instead of collapsing through the chest.
Adjustments
- Sit on a cushion or folded blanket to make the position more accessible if your hips feel tight.
Pigeon
Duration: 1:00
Settle into pigeon pose to melt tension in your hips, glutes, and lower back.
Difficulty: Intermediate
Instructions
- From tabletop, bring one knee forward behind the same-side wrist and angle the shin toward the opposite hip.
- Slide the back leg straight behind you as you square your hips toward the floor.
- Lower your torso over the front leg and rest on your forearms or hands while breathing deeply.
Tips
- Keep hips level rather than collapsing to one side.
Adjustments
- Place a folded blanket or block under the bent-leg hip for support.
- Stay upright with hands on the floor if folding forward feels too intense.
Who Should Try This
Intermediate to advanced practitioners who have been working on their splits for at least a few weeks. If you can hold a comfortable butterfly and a solid lunge, you are ready for this. Not recommended as your first hip stretching session.
Tips for Best Results
- Warm up before this routine. A few minutes of hip circles or a light walk makes these positions significantly more accessible.
- In frog pose, let your hips sink gradually. Forcing the position is counterproductive and can strain the inner thigh.
- Double pigeon can be intense. If your top knee floats high above the bottom ankle, stick with regular pigeon for now.
- Spend extra time in whichever position feels the tightest. That is where your biggest gains are hiding.
Going Deeper
Deep hip work is where the real split breakthroughs happen. These positions challenge areas that everyday movement never touches. Stay patient, stay consistent, and let your body open up on its own timeline.
