GMB Fitness (Praxis) - Daily Hip Mobility Routine

Short Summary

Main recommendation: Do a daily hip mobility routine built from dynamic, low-intensity stretches, moving into and out of each stretch rather than forcing a deep hold. The routine covers lying hip rotations, piriformis stretching, butterfly, frog, kneeling lunge, traveling butterfly, squatting internal rotations, and pigeon, with each movement progressed as your range improves.

Key Points

• Start the series with lying hip rotations as a warm-up, then move through the piriformis, butterfly, and frog stretches.
• Use the kneeling lunge to target the hip flexors, and the traveling butterfly and squatting internal rotations for more dynamic hip loosening.
• Keep most movements gentle and dynamic first, holding stretches only once the motion feels comfortable.
• The piriformis is named as commonly tight in many people, which is why it is included.
• Pigeon is presented as optional and scalable, so you can work toward the full version over time.

Details Worth Noting

• Concrete instructions:
  • Lying hip rotations: Lie on your back, bend both knees, and bring one ankle across to the opposite thigh. Move gently in and out of the stretch for about 10 repetitions, then use your hand to push slightly deeper. Hold 15 to 30 seconds, or a bit longer. If it feels too easy, bring the bent knee closer to you.
  • Piriformis stretch: From the same position, cross the leg fully and pull the knee across the body toward the opposite shoulder (right leg toward left shoulder). Rotate in and out, then hold about 30 seconds. Keep the back relaxed rather than flat.
  • Butterfly: Sit with the feet together and knees out to the sides. Move the knees up and down dynamically about 10 times with hands behind you, optionally shifting the hips forward toward the heels. Press one hand down at a time, or work both elbows. Hold 15 to 30 seconds, up to a minute depending on how you feel.
  • Frog: Start on hands and knees with knees wide and the balls of the feet down. Rock back and forth gently for about 10 repetitions, then sit back and hold. Alternatively, spread the feet with insteps on the ground and toes pointing outward, then rock.
  • Kneeling lunge (hip flexor stretch): Place the foot and kneeling knee about hip- to shoulder-width apart, keep the chest tall, and rock forward by shifting the hips. To progress, bend the back knee behind you.
  • Traveling butterfly: Start in long sitting with legs straight, heels together, and hands on the floor. Push the hips forward into butterfly, then back, moving dynamically, optionally pausing in each position.
  • Squatting internal rotations: Only attempt once you have a decent squat. Sit on a small stool at a higher height, then perform dynamic hip internal rotations, holding briefly at the end. Do not force it.
  • Pigeon: Keep the front shin at about 90 degrees to the knee, shift weight from the bent front thigh rolling toward the back leg about 10 times, keep the chest up, and bear weight only as comfortable. Straighten the back leg as you improve to reach full pigeon.
• The routine is described as a daily practice, with each movement adjusted to your ability rather than pushed to full depth at first.
• The speaker repeatedly advises against forcing any position; stretches should be gentle and within capability.
• Hold times are given as ranges (15 to 30 seconds, up to a minute), so you can scale them over time.

Bottom Line

Work through these hip movements daily at a gentle, controlled pace, starting with dynamic reps and progressing toward deeper holds and advanced positions only as your mobility allows.