About This Hip Rotation Routine
Buried beneath your glutes are six small muscles that control how your thigh bone rotates in its socket. These deep external rotators — including the piriformis — get tight and knotted without regular rotation work. When they lock up, your hips feel stiff, your knees track poorly during squats, and you might even feel sciatic-type discomfort running down your leg.
This routine hits the rotators from every useful angle. Hip circles warm the joint, then 90-90 works both internal and external rotation simultaneously. Pigeon and figure-four variations go deeper into the external rotators, and happy baby finishes by opening the hips in a relaxed position. It’s six exercises that cover what most people miss entirely.
What This Routine Targets
- Deep external rotators including piriformis through pigeon and figure-four
- Both internal and external rotation via the 90-90 position
- Joint capsule mobility with hip circles
- Glute and rotator release in happy baby
What’s Included
Hip Circles
Duration: 0:30
Draw smooth circles with your hips to mobilize the pelvis and lower back before deeper work.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and hands resting on your hips.
- Slowly rotate your hips in a circular motion, tracing a wide circle in one direction.
- After several reps, switch directions to balance the movement.
Tips
- Keep your core engaged to support the lower back.
- Maintain soft knees rather than locking them out.
Adjustments
- Shrink the circle if your range of motion feels limited today.
90/90
Duration: 1:00
Settle into the classic 90/90 and breathe your way toward deeper hip rotation without forcing the stretch.
Difficulty: Beginner
Instructions
- Sit on the floor with your knees bent and feet planted, then let both legs fall to one side.
- Line up the front shin in front of your torso and allow the back leg to open behind you so each knee makes a right angle.
- Rotate your chest toward the front thigh, plant your fingertips on the ground, and lengthen through the spine.
- Hinge forward from the hips, easing into the stretch while keeping your breath calm and steady.
Tips
- Think of your spine reaching long rather than diving your head toward the floor.
Adjustments
- Sit on a cushion, yoga block, or folded blanket if your hips need a little elevation to relax into the setup.
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.
Lying Figure Four
Duration: 1:00
Ease into a lying figure four to release tight glutes and soothe your lower back.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Cross one ankle over the opposite thigh just above the knee.
- Lift the bottom leg and clasp hands behind the thigh, gently pulling the legs toward your chest.
Tips
- Relax your head and shoulders on the floor.
- Keep your lower back pressing gently into the mat.
Adjustments
- Loop a strap behind your thigh if reach is an issue.
- Leave the bottom foot on the floor for a lighter stretch.
Seated Figure Four
Duration: 0:45
Cross your ankle over your thigh while seated to open your hips and glutes without lying down.
Difficulty: Beginner
Instructions
- Sit tall with feet grounded and cross one ankle over the opposite thigh just above the knee.
- Lengthen your spine and hinge forward from your hips to deepen the stretch.
- Hold for several breaths, then switch sides.
Tips
- Press down gently on the crossed leg to open the hip further if it feels good.
Adjustments
- Stay upright instead of folding forward for a lighter stretch.
Happy Baby
Duration: 0:45
Rock into happy baby to soothe your lower back and open your hips with a playful stretch.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat.
- Lift your feet and draw knees toward your armpits.
- Grab the outer edges of your feet and gently pull your knees toward the floor while keeping your low back grounded.
Tips
- Press your tailbone toward the floor to keep the lower back happy.
- Relax your shoulders and jaw while you breathe.
Adjustments
- Hold your ankles or calves if reaching your feet is a stretch today.
Who Should Try This
If you feel a deep ache in your glutes when you cross one ankle over the opposite knee, your rotators are talking to you. This routine suits runners, lifters, and anyone who notices hip stiffness during rotational movements. It’s also excellent for people dealing with piriformis tightness.
Tips for Best Results
- In 90-90, keep both sit bones grounded — the stretch should come from your hip, not your spine twisting
- For pigeon, square your hips toward the front of your mat rather than letting one hip hike up
- Use a wall or chair for balance during the seated figure-four if needed
- Breathe into the deep glute area where you feel the most tension
Rotation Is Freedom
Hip opening isn’t just about splits and wide stances. Rotation is what lets you change direction smoothly, sit comfortably on the floor, and keep your knees healthy under load. This routine builds the kind of hip mobility that shows up in everyday movement.
