Seven-Move Hip Mobility Flow
Work through seated hip rotation, active 90/90 drills, hip circles, frog rocks, leg lifts, and Cossack squats in one follow-along sequence.
ORIGINAL VIDEO
8-Minute Hip Mobility Routine | Loosen Tight Hips (No Equipment)
The source description names all seven exercises, their chapter boundaries, and the 40–50-second format. Complete English captions verify setup, bilateral order, active holds, and modifications.
Original video: nourishmovelove · 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.
- 0190/90 Internal-Rotation Knee Dropsabout 1 min
Sit in a wide V and lower one knee inward at a time with slow control.
- 02Active 90/90 Pigeon Hingeabout 1.7 min
In 90/90, hinge over the front shin and add brief knee-down and foot-to-hand pressure.
- 0390/90 Rear Knee and Heel Liftsabout 1.3 min
Stay in 90/90 and alternate lifting the rear knee and rear heel before switching sides.
- 04Tabletop Hip CARsabout 1.3 min
From tabletop, draw the largest slow controlled circle available with one knee, then reverse and switch.
- 05Frog Rocksabout 30 sec
Widen the knees, lower to the forearms, and rock the hips backward and forward.
- 06V-Sit Straight-Leg Liftsabout 45 sec
Sit in a V and lift each straight leg up and over a marker with control.
- 07Alternating Cossack Squatsabout 50 sec
Stand wide and shift side to side through comfortable Cossack squats.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Work only through a controlled, comfortable range. Support the hands behind the body in seated drills, pad the knees, and keep Cossack squats shallow as needed. Stop for sharp pain, numbness, or joint pinching.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.