Run through this reset whenever your hips feel sluggish and need a quick tune-up.
Standing Frog
Duration: 00:30
Lower into a wide squat and press your knees open to stretch your hips and groin.
Difficulty: Beginner
Instructions
- Stand with feet wide and toes pointing outward.
- Lower your hips until thighs are roughly parallel to the floor.
- Place hands inside your knees and gently press outward while keeping your chest lifted.
Tips
- Keep your back straight and knees tracking over toes.
Adjustments
- Hold onto a chair or wall for balance if needed.
Wide Leg Bend
Duration: 00:30
Fold forward with legs wide to stretch your hamstrings, hips, and lower back.
Difficulty: Beginner
Instructions
- Stand with feet wide and toes pointing forward.
- Hinge at your hips to fold forward, lowering your torso toward your legs.
- Relax your head, neck, and arms, aiming to place your palms on the floor.
Tips
- Lengthen through your spine as you fold.
- Keep legs straight but avoid locking your knees.
- Hold ankles and draw your head closer if you want more stretch.
Adjustments
- Rest hands on shins or blocks if the floor feels far away.
Side Lunge
Duration: 01:00
Sink into a side lunge to stretch your groin and hamstrings while building strength.
Difficulty: Beginner
Instructions
- Stand with feet wide apart.
- Shift your weight to one side, bending that knee and keeping the opposite leg straight.
- Place hands on the floor for balance and lower your hips until you feel a stretch in the inner thigh, rotating the straight-leg foot so the heel grounds and toes point up.
Tips
- Lift your chest and keep your back long.
Adjustments
- Stay higher if the stretch feels intense.
- Hold a chair or wall for extra balance support.
Dead Bug
Duration: 00:30
Stabilize your core with controlled dead bug holds that challenge coordination and focus.
Difficulty: Beginner
Instructions
- Lie on your back with arms reaching toward the ceiling and legs extended.
- Brace your core, lift one knee above the hip, and raise the opposite arm toward the ceiling.
- Hover the other arm and leg just off the floor and hold the position with steady breathing.
- Switch sides halfway through the set with the same control.
Tips
- Press your lower back into the mat to keep your spine safe.
- Keep hips square and avoid letting one side drop toward the floor.
Adjustments
- Work through a smaller range of motion if needed, lifting limbs only partway.
Reclined Butterfly
Duration: 00:30
Lie back and let your knees fall wide to gently open your hips and ease your spine.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat.
- Bring the soles of your feet together and allow knees to fall out to the sides.
- Rest your arms by your sides with palms facing up and breathe into the stretch.
Tips
- Let gravity open your hips without forcing them.
Adjustments
- Place cushions or blocks under your thighs for support if needed.
Reverse Butterfly
Duration: 00:30
Let your knees fall inward while your feet stay wide to give your hips a refreshing change of pace.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat wider than shoulder-width apart.
- Let both knees drop toward each other, allowing the inner thighs to relax.
- Adjust the width of your feet to find a range that feels good and breathe into the stretch.
Tips
- Soften your inner thighs so the knees can fall inward naturally.
Adjustments
- Place a pillow or block between your knees if they do not touch comfortably.
Bridge
Duration: 00:30
Lift into a grounded bridge to awaken glutes and hamstrings while giving your spine a friendly stretch.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent, feet hip-width, and arms relaxed by your sides.
- Press through both heels to raise your hips, creating a straight line from knees to shoulders.
- Hold the lift with glutes fired up and breathe into your ribs before lowering with control.
Tips
- Squeeze the glutes at the top so the work stays in the backside instead of the low back.
- Keep ribs down and core engaged to prevent excessive arching.
Adjustments
- Lift the hips to a halfway point if you want a lighter option.
- Rest your head on a folded towel when the neck needs extra support.
Single Knee-to-Chest
Duration: 01:00
Hug one knee at a time toward your chest to ease tension in your lower back and hips.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend one knee and draw it toward your chest, clasping your shin with both hands.
- Gently pull the knee closer while keeping the opposite leg long and relaxed.
Tips
- Relax your head and neck on the floor.
- Keep hips square and lower back grounded.
Adjustments
- Hold behind your thigh or use a towel around your knee if reaching your shin is difficult.
Happy Baby
Duration: 00:30
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.
Take a mindful breath, stand up slowly, and carry that reset into the rest of your day.
