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Beginner Floor Hip Strength and Mobility

Use gentle bridges, leg raises, side-lying hip work, and fire hydrants to strengthen and open the hips without standing.

Hip strengthGentle hip mobility
About 110 min · 8 movements · Exercise mat or firm bed; optional yoga strap · Beginner hip practice on a mat or firm bed

ORIGINAL VIDEO

10 Minute Hip Mobility And Strength For Beginners

Complete English captions provide the full eight-step order, all repetition counts, bilateral transitions, stretch holds, and back-protection modifications.

Original video: Dr. Kristie Ennis · YouTube↗

PLAN STEPS

Follow in order

Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.

  1. 01
    Butterfly Bridges15 reps · about 16.2 min

    Bring heels together and knees open, then lift into a controlled butterfly bridge.

  2. 02
    Bridge with Alternating Knee Drops10 reps · about 11.7 min

    Bridge with feet forward, then lower and let both knees fall to alternating sides.

  3. 03
    Right Straight-Leg Raise and Hamstring Stretch10 reps · about 10.8 min

    Lift the straight right leg ten times, then support the thigh for a three-breath hamstring stretch.

  4. 04
    Left Straight-Leg Raise and Hamstring Stretch10 reps · about 10.8 min

    Lift the straight left leg ten times, then support the thigh for a three-breath hamstring stretch.

  5. 05
    Right Side-Lying Hip Lift and Quad Stretch15 reps · about 20 min

    Lie on the left side, turn the top foot down, lift the right leg, then finish with a front-thigh stretch.

  6. 06
    Left Side-Lying Hip Lift and Quad Stretch15 reps · about 20 min

    Lie on the right side, turn the top foot down, lift the left leg, then finish with a front-thigh stretch.

  7. 07
    Right Fire Hydrants and Child's Pose10 reps · about 9.2 min

    From tabletop, lift the bent right knee out to the side without shifting, then rest in Child's Pose.

  8. 08
    Left Fire Hydrants and Child's Pose10 reps · about 10 min

    Lift the bent left knee out to the side without shifting, then finish in a wide-knee Child's Pose.

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SAFETY

Choose comfort and control first

Keep every lift below the point where the back arches or neck strains. Reduce range, bend the supporting leg, or work on a firm bed if needed. Stop for sharp pain, numbness, or tingling.

TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.