I added the 3-minute ‘hip sleeper’ stretch to my stretching routine — and here's what happened next

Woman outdoors on yoga mat kneeling to the side with right leg bent and lifted into the air.

I’ve been making the end of 2024 and the start of 2025 all about my hips. No, I’m not channeling my inner Shakira, I’m talking about internal hip rotation…obviously. Sure, mobility isn't that sexy, but it's very necessary if you want to improve squat depth, range of motion and lower body mobility.

Many exercises can improve your ability to internally rotate your hips, but more on that, and the benefits, later. Lately, I’ve been adding the hip sleeper stretch to my warm-up routines to help open my hips. I’ve been spending roughly three minutes per side a day on the exercise for several weeks, and already I’m feeling the difference.