In this 10‑minute, equipment‑free workout, the instructor guides viewers through a structured sequence designed to alleviate hip pain, improve hip mobility, and build hip strength. The routine is split into two halves: the first focuses on dynamic and static stretches—including standing and half‑kneeling hip‑flexor stretches, seated figure‑four, butterfly, and supine knee‑pull/rotations—each held roughly 30 seconds with cues on pelvis tucking, breathing, and balance modifications. The second half transitions to strengthening moves such as seated knee pulls, straight‑leg lifts, side‑lying abductor lifts, side‑plank adductor work, and single‑leg glute bridges, with optional resistance‑band or weight variations. Throughout, the instructor emphasizes unilateral work to address asymmetries, offers progressions for beginners and advanced users, and highlights the routine’s relevance for runners and everyday activity. The video concludes with calls to subscribe, explore related playlists, and join a two‑week strength challenge.
Chapters
Eliminate hip pain and increase hip mobility with the 10 exercises I'm going to show you today. Let's jump in. I'm commonly asked from people who do our workouts, how do I address my hip pain? And so this workout video is for you. It's 10 minutes and 10 of my favorite hip mobility exercises, as well as hip strengthening exercises. So let's jump right in. We're going to hold each exercise for around 30 seconds, but you can always hit pause and hang out in a specific stretch or exercise if you feel like that exercise really wants more from you. Okay, so we're going to get started with a classic standing hip flexor stretch. I'm going to stand on my left leg, and I'm going to pull my right heel towards my glute. I'm going to tuck my tailbone or my pelvis tucked towards you or towards me. Right? We want a nice tuck in there. Really lengthening through this hip flexor, stretching it, pulling that heel to glute. Really lengthening, soft bend in that standing leg. You can always grab a chair, a countertop if you need some balance or stability to hold on to. But you're just holding this stretch for as long as it feels good for you. Okay, so we're gonna hang out here. You got 10 more seconds on this side. You're gonna switch over to the left side. Nice. Challenging that balance. Really keep that tailbone tucked. You're here for three, two, and we're gonna swap it out. So standing on my right leg, left heel comes to the glute again, same thing. Really tuck that tailbone, lengthen through that quad, open up that hip flexor. A nice standing hip flexor stretch. So the front half of this workout is going to focus on stretching exercises, exercises that are going to take our hip flexor through a full range of motion. Take our hips through a full range of motion so we have good mobility. The last half of the workout is going to focus on strengthening our hips. All right, so you're here for five more seconds. Nice work. You're holding it here for three, two, and one. Now you're going to drop into a half kneeling hip flexor stretch. So simply right foot forward, left toes back, same thing. Tailbone is tucked. You can reach your arms up overhead. Really feel that length. All right, you're going to feel this. Based on how much you're tucking your pelvis, you want to create that length. Really open up that hip flexor right here. I know sometimes I'll see people really getting into this that actually doesn't have as much benefit as really just focusing on tilting your pelvis and getting nice length right here through this hip flexor. Going to hold this side for five more seconds, and then we're simply just going to switch sides, show the other side some love. So right knee down, left knee up, same thing. Tuck that tailbone. Really think about lengthening right here through this hip flexor. You can add a big arm reach overhead. That really helps create some length in the body. Big breaths in as I breathe in and then exhale. Nice work. As you exhale, think about getting a little bit more length or just pulling up. Pull your arms up towards the ceiling. Really lengthen right here. Nice work. You're here for five more seconds, and then we're going to go onto our backside in 3, 2, 1. You're going to kick it up and over. Sitting on your butt, you're going to take the right foot across the left knee. Seated figure four stretch, right? So you're going to be sitting up nice and tall. You could do this on a bench or a chair if that's more comfortable for you. All right, so now you're going to hit the outer hip. So you're hitting your hip flexor, your internal hip. Now you're going to hit a little bit more of your external hips are targeting right here. With this, you can pull that heel. The closer I get my heel to my butt, the more I'm going to feel that outer hip. Nice. It's going to hold it here, sitting up nice and tall. And you're going to switch sides. So left leg, or, sorry, right leg out, left ankle to right knee. This routine is a quick and simple routine you could walk through every day to increase your hip mobility and strengthen your hips. It's a great routine to try before a run, right? Getting some nice mobility in the hips. Nice little stretch followed by a little bit of strength right before you hit that stride, that running stride. Nice lot of tension on the hips if you are a runner, right. Transferring that load from side to side. We need strong hips for everyday life. Nice. You're here for 4, 3, 2, and then we're going to take it to the butterfly stretch. So soles of the feet to touch. I'm sitting up nice and tall on my sit bones, and I'm thinking about dropping my knees to the mat if you needed a little extra help. Sometimes people put weights on their knees to really help pull down. Right, so now we're hitting the internal hip again, right? Opening up right here, hitting right here. Sitting up nice and tall. Find length in the spine. Really drop those knees down towards the mat. Nice. You're going to go all the way up and over to your backside. We're going to go to a knee pull with some internal and external hip rotations. Okay, so now you're going to go all the way over to your backside. I'm laying flat on my back. I'm going to pull one leg in. Doesn't matter which one. We'll do the other one. Pull knee to chest. Now pull that knee out towards your armpit. Okay, so you're hitting that internal hip. And now pull the knee across your body, and you're going to feel a nice stretch right here. You could take this all the way over into a full spinal rotation, keeping the shoulder connected to the mat. That's an option if you want more hanging out here. Really great for releasing the low back as well if you struggle with low back pain. And then we're going to do the same thing on the other side. So other legs pulls in. Take the knee out towards the armpit, opening up right here. And again, you can hang out here as long as you find a sticky spot or anything that you feel like needs a little bit more in your body. And then you're going to take that knee across again. You can go right here or you can go all the way and get as much as you can. Really rotating. You're going to feel a nice stretch right here in this outer glute, outer hip area, trying to keep your shoulder connected to the mat. Awesome job. All right, we've done a lot of of stretching the hips, and now we're going to strengthen them a little bit. So I want you to come up to a seated position. Okay, I'm going to start sitting up nice and tall. My hands can be placed here, fingertips facing my butt. Now you're going to go into a knee pull and a knee pull. So now we're going to really start to activate the hip flexors, right. Going to start to strengthen them. You can take this up a notch several ways. One of the best ways to do it is to add a mini loop resistance band around your feet. That's going to create constant tension on the pull in and the resistance back. So that's a great way to add some additional challenge or really strengthen those hip flexors. Okay, so that's option A. Now we're going to go to a straight leg lift. I could pretend I have a dumbbell here. I'm going to lift my leg up and over, up and over. So I need to activate my quad, the top of the thigh, and up and over. But this one really is a great exercise for strengthening your hips. If you struggle with hip pain, I 10 out of 10 suggest adding this exercise to your daily routine. A great way to strengthen your hips. You can start small and then take it into a bigger range of motion as you gain capacity. All right, nice work. Awesome job. All right, we are going to go into a side lying leg lift. We're going to hit our abductors. That is our outer hip. So I'm going to come over into a side lying position again. If you wanted to intensify this, you could add a resistance band. I'm going to lift and lower the leg. I'm going to lift and lower right here. So I'm hitting abduction. My abductors are my outer glutes, my outer hip muscles right here. You're just lifting and lowering again, you can add a mini loop band. You place it around your quads, or you could place it around your calf. That's really going to intensify the activation, and you're not going to need to lift nearly as high. Okay. The whole point here is to strengthen this outer hip complex. And then you're just going to go up and over. Same thing. Other side. So we're hitting the outer hip first. I'm sure you can guess what's coming next. We're going to hit the inner hip or your adductors next. Nice work. So just lifting here, lifting, strengthening through these outer hip muscles, this outer hip complex. One leg lift at a time. Nice. You got about 10 more seconds here, and then we are going to challenge our internal adductors right there in inner thigh area or inner hip. 3, 2, and 1. All right, so you could do this on a bench or a chair. You're going to come up into a side plank. Now, you could hold the plank like this. You could go into a single leg plank where I'm pulling my inside knee off the ground. You're going to feel your adductors or your inner thigh. Inner hip flex complex. Really fire up with this one. This is a great strengthening exercise for your inner thighs, your adductors, and your inner hips. Highly recommend this one for runners or for anybody trying to just gain really great hip stability and control. All right, that's a challenging move. You can see me shaking through it. We're gonna do the same thing on the other side. You can always start by setting up with a side plank. You could stay right here. Or again, you can come to bringing this inner knee off the ground. And you're just holding here in the side plank position. You're going to see this really start to fire up. I'm probably shaking. It's a very challenging move to work up to, but a great way to strengthen your hips. We can't just stretch them. If you're in hip pain, strengthening is also required. You're holding here for five more seconds and then you're on your back side for your final move. Glute bridges. Nice work. Drop it down. Awesome job, guys. All right, now you're on your back. Final two moves is a single leg glute bridge for the hip. Complex glutes, hips. Everything's turned on. Start with one leg. Pull the heel nice and tight to the glutes. You're going to lift and lower. Lift and lower. Now, if you're not quite at a single leg glute bridge, you can always take this to a double leg glute bridge. Great option, but going to single leg unilateral work is really great. If you're experiencing hip pain, it's typically on one hip, right? So we want to balance out those muscles that are compensating for each other, which is very common in hip pain. So that's why we like single leg exercises for strengthening the hips. You're here for four, three, two. And you're just going to simply switch legs. Single leg bridge the other way. Nice. This is it, guys. This is your final move. Quick 10 minute warm up for runners before your leg day. You got some stretching and mobility in. You got some strengthening in. Great, solid 10 minute workout all on its own. Yes. And no equipment needed, so you can do it absolutely anywhere. I hope that you found this video helpful. If so, I'd love if you hit subscribe to my YouTube channel or drop a comment below letting us know how this one helped you out. 3, 2. And recover. Awesome job, guys. Thanks for showing up. Thanks for doing this workout with me. Love to see you back on the mat for another workout soon. Thanks for knocking out that workout with me. If you loved it, hit subscribe to my YouTube channel. I've queued up another workout you might like here. Otherwise, I'd love for you to join me in a two week strength challenge. You can find it in this playlist right here. Have a great day.
