5 MIN HIP MOBILITY STRETCH AND WARM UP | HIP FLEXIBILITY | LEG DAY WARMUP | DO BEFORE EVERY LEG DAY

Summary

This video provides a five-minute hip mobility routine that can be done daily or before leg workouts. It features four stretches, each held for 30 seconds with a five-second transition between them. The exercises include the 90-90 pigeon, kneeling hip flexor stretch, dorsiflexion bounces, and the 90-90 into squat. The final stretch is the standing four stretch, aimed at increasing flexibility and mobility in the hips. Throughout the session, viewers are encouraged to follow the instructor for more tips and challenges. This routine helps maintain hip health and enhance flexibility.

Takeaways

• 😀 The video guides you through a five-minute hip mobility stretch routine.
• 😀 The stretches can be done either as a standalone routine or before a leg workout.
• 😀 Each stretch lasts for 30 seconds with a 5-second transition between them.
• 😀 The routine includes four different hip mobility stretches targeting various muscles.
• 😀 The first stretch is the 90-90 pigeon, which focuses on hip rotation and mobility.
• 😀 The second stretch is the kneeling hip flexor stretch, which stretches the hip, quads, and lower back.
• 😀 The third stretch is the dorsiflexion bounces, aiming to improve ankle and knee alignment while strengthening the calves.
• 😀 The fourth stretch is the 90-90 into squat, which transitions into a low squat for hip and leg flexibility.
• 😀 The final stretch is the standing four stretch, which targets the glutes and hip muscles while improving balance.
• 😀 Viewers are encouraged to follow the instructor on Instagram for form tips and updates on new challenges.

Q & A

What is the purpose of the 5-minute hip mobility routine?

The routine is designed to improve hip mobility and flexibility. It can be performed as a standalone session or as a warm-up before a leg workout.

How long should each stretch be held?

Each stretch should be held for 30 seconds, with a 5-second transition between each movement.

What is the correct stance for the 90/90 pigeon stretch?

Start with your feet just wider than hip-width apart, then rock your hips to one side, keeping both hips and knees at 90-degree angles.

How can the kneeling hip flexor stretch be deepened?

To deepen the stretch, reach your arm up and over while tucking your pelvis and tightening your glutes as you stretch forward.

What is the focus of the dorsiflexion bounces stretch?

The focus is to keep the knee in line with the foot while using your elbow to ensure the knee stays above the ankle. The front heel should lift about 1-2 cm off the ground during the bounce.

How do you perform the 90/90 into squat stretch?

Start from the 90/90 pigeon stretch position, then use your arms to assist in transitioning into a low squat. Rotate to the other side, repeating the motion.

What does the standing four stretch target?

The standing four stretch targets the glutes and hips. You balance on one leg, crossing the other ankle over your knee, and hinge forward to feel the stretch.

Why is it important to follow proper form during these stretches?

Proper form ensures you stretch the correct muscles and avoid injury. It also maximizes the effectiveness of each stretch.

What should you feel during the kneeling hip flexor stretch?

You should feel a stretch in your back leg's hip and quads. If deepening the stretch, you’ll also feel it in the upper body as you reach your arm up and over.

How often should this routine be performed?

The routine should be performed daily for optimal results. It can also be done before leg workouts to improve flexibility and prevent tightness.