9 Minute Hip Strength and Mobility
This hip strength and mobility drill challenges your range of motion and will leave your hips feeling open. It’s inspired by a runner who shared her hip mobility routine o Instagram. It’s 12 moves, 30 seconds active, 15 second rest. A yoga block is helpful, but not necessary. I include ways to modify depending on the intensity you desire. Controlled movements and deep breaths, that’s the mindset for this drill.
The Moves
L-sit leg lifts
Side lunge with knee lift (both sides)
Side lunge lean (both sides)
Donkey kick variation (both sides)
Half straddle with internal and external rotation (both sides)
Active pigeon (both sides)
Straddle or Upavistha Konasana (wide-angled seated forward fold or straddle)
Cues
L-sit leg lifts with block optional Start on the floor, legs in a V position. Place the block in the center, in line with the ankles. Lift right leg over the block to meet the left leg, and then return to start position. Repeat starting with the left leg. The block is there to make sure you lift your leg a certain height. Engage the core to keep the back straight.
Side lunge with option for knee lifts. Place the right knee on the floor, or on top of block. If you’re using the block, choose the lowest height. Left leg is straight, with the left toes pointing to the left. Bend the left knee and let the hips drop, and straighten again. If you’re stable, instead of straightening the leg, you can lift the left foot off the ground while taking the left knee as close to the left left armpit with control, but only do this if you feel stable on the block and can lift without using momentum.
Side lunge hold: Stay in your lunge position, left knee bent, and take the hands to the floor and walk them forward. Find a position that allows you to hold calmly without fidgeting.
Side lunge on the left with option for knee lifts. Place the left knee on the floor, or on top of a block. Right leg extends out. Bend the right knee and let the hips drop, and straighten again. You can opt for the knee lifts if you’re stable.
Side lunge hold: Stay in your lunge position, and take the hands to the floor and walk them forward. Find a range that works for you. You should feel an opening, never pain.
Donkey kick hip rotation: Go on all fours. Place the block, next to the right hand at least 4 inches below. The higher the block height, the more intense this will be. Draw circles around the block with the foot. From donkey kick, take the right foot outside of the block, that’s half a circle, now complete the circle by treading the right foot to go left side of the block and back to start position. Reverse the rotation, go from inside the block, thread the right foot in between the block and the hand, so your foot is on the outside part of the block to finish the complete the circle. Repeat a few times and adjust the block if needed.
Donkey kick hip rotation left side: Go on all fours. Place the block, next to the the left hand about 4 inches down. Use the left foot to draw a circle around the block clockwise. I know this is intense, so find the block height that works for you.
Half straddle with internal and external rotation: Sit on the floor in a wide V position. Bend the right knee and take it as close to the left inner thigh then reverse the rotation by taking right knee to the right side as close to the floor as you can, that’s your external rotation. Repeat a few times. Keep the torso stable and core engaged.
Half straddle with internal and external rotation left: Sit on the floor in a wide V position. Bend the left knee and take it as close to the right inner thigh then reverse the rotation by taking left knee to the left side as close to the floor as you can, opening up the hips. Repeat a few times. Slow and controlled.
Active pigeon: Bend the right knee with the shin in front of you. Find a shin angle that allows you to stay upright and not collapse to the right. If you’re new to the pose, keep the right foot close to the left hip, so the shin is diagonal. Eventually, the shin might be parallel to the mat. Hands in front of the shin, keep the torso lifted and on an exhale, take the chest closer to the ground. Repeat a few times.
Active pigeon left. Bend the left knee with the shin in front of you. Find a shin position that keeps the hips and chest facing forward. Inhale, keep the torso lifted, exhale hinge from the hips take the chest closer to the ground. Repeat a few times.
Straddle pose: Take the legs in a V position as wide as you can, you’ll feel a stretch on the inner thighs, it shouldn’t be painful. Flex the feet to keep the legs engaged. Hinge from the hips and move the chest forward. You can use a block and rest on your hands for elevation. Remember that the movement is forward not down. Eventually, chest will reach the floor