If your algorithm has got you scrolling through endless fitness tips and tricks on Instagram, you might already have a list of must-try mobility exercises as long as your arm.
Let's hit pause on that, and give this 60-second hip reset a try instead. And yes, it really does help. Thankfully, unlocking tight hips doesn't just mean sitting in stretches for an uncomfortable amount of time, although there is some short-term benefit to developing flexibility this way.
To improve mobility, you need to get your hips moving, and this drill does exactly that. Practice it for just 60 seconds a day, and watch your lower body get longer and stronger.
I’m a mobility coach, and this is one way I practice liquid hip mobility.
One move for liquid hips
Spend 60 seconds reaching deep into your hips by sitting into a low squat with your feet wider than shoulder-width and your butt low. To begin with, you could sit still and focus on opening your inner thighs (the adductors), groin and hips; try to sit tall with your torso upright. Adding a block beneath your sitting bones can help you relax.
Once you feel comfortable with this, or you know that sitting into a low squat isn't an issue for you, try adding movement by rolling from one foot to the other. This provides a gentle massage into the hips and legs, but the move itself also develops lower-body strength as you hold the squat position, working the glutes, quads, hamstrings, core muscles and lower back.
If you'd like an extra challenge, reach forward with one knee and tap it to the ground in front of you. Sit back into the squat, re-find your balance, then switch to the other side. You're testing mobility, particularly in your hips, knees and ankles, while stretching the quads and the psoas muscles (hip flexors that run down the fronts of your hips), but also balance.
You're testing mobility, particularly in your hips, knees and ankles, while stretching the quads and the psoas muscles.
If you can, begin to tune into your inhale and exhale; inhale as you sit into the squat, then exhale as you tap your knee forward. Breathe toward your stomach, like you are inflating and deflating a balloon. Hopefully, this will help you find rhythm.
Ideally, you'll be able to sit into your heels with your feet flat on your mat, but for some people, anatomy or ankle mechanics might prevent this. It's safe to be on the balls of your feet, but focus on drawing your heels downward, even if they don't reach.
You could try this move first thing in the morning to energize your body, or last thing after a day sitting at your desk. Either way, use it to roll out any built-up tension and get you feeling looser and stronger.
If you have an injury, health condition, or are pre or post-natal, speak with your physician before starting a new exercise regimen.
Looking for more for happier hips?
Follow Tom's Guide fitness below!
More from Tom's Guide
- Not squats or lunges — this is the simple Pilates exercise I use to build functional strength in my quads, hip flexors and deep core
- According to a Pilates teacher, this is the one move every beginner should learn for a strong, stable core
- You don't need sit-ups to sculpt strong abs, just these 4 moves and a kettlebell
