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Hip strength and flexibility

This workout focuses on improving hip strength and flexibility. [ID: workout27]

Exercises

First time: Try 1 set, 10 reps; hold stretches for at least 10 seconds

Stretches:

• Butterfly stretch, butterfly_stretch.htm
• Recline hip stretch, recline_hip_stretch.htm
• Standing quad stretch, standing_quad_stretch.htm
• Standing lunge stretch, standing_lunge_stretch.htm
• Low lunge twist stretch, low_lunge_twist.htm

Resistance exercises:

• Straight leg raise, leg_raises.htm
• Bridge, bridge.htm
• Deadlift, deadlift.htm

Once you've mastered the exercises above, you can try these more advanced maneuvers.

• Pigeon pose is an advanced stretch, pigeon_pose.htm
• Hip thrust, hip_thrust.htm
• Bulgarian split squat
• Power clean

Details

Progressions: Add more time and intensity to your stretches. Slowly increase weight in resistance exercises, while maintaining 12+ reps per set.

Little help

This workout is based on this excellent VeryWellFit article: "12 Hip Exercises to Increase Strength and Mobility", www.verywellfit.com/the-best-12-stretches-and-exercises-for-your-hips-5179317

Video: If your hips are still tight, you can try "7 Tight Hip Stretches" by Ask Doctor Jo, www.youtube.com/watch?v=7I4cKIK29O4