Front-hip opening arc
MobilityBeginner
Hip Flexor Stretch
A front-of-hip opener that is useful after long sitting or limited movement days.
hipship flexorsfront body
Strength Reset
Glute Bridge
A hip extension pattern that helps balance sitting-heavy days with posterior-chain work.
Posterior chain bridge
Difficulty
Beginner
Prescription
8-10 reps
Targets
glutes, hips, lower back
Use cases
sitting, hips, lifting
Benefits
- Supports hip extension
- Builds glute engagement
- Offsets sitting posture
Step-by-step instructions
- 1.Lie on your back with knees bent and feet planted hip-width apart.
- 2.Exhale and gently tuck the pelvis before lifting the hips.
- 3.Pause at the top without arching the lower back.
- 4.Lower with control and repeat smoothly.
Featured Routine
Daily Back Reset
A clean five-part sequence to restore movement quality after sitting, travel, or low-variation days.
8 minutes
Daily mobility and posture reset
Step 1
Cat Cow
6 slow reps
Step 2
Child's Pose
4 breaths
Step 3
Glute Bridge
8 reps
Step 4
Bird Dog
4 reps per side
Step 5
Hip Flexor Stretch
30 seconds per side
Related Exercises
Build a stronger movement stack around this drill
Pelvic control tilt
ControlBeginner
Pelvic Tilt
A simple control drill that helps you learn how to move the pelvis without spinal strain.
pelvislower backcore
Core brace pathway
Core ControlIntermediate
Dead Bug
A controlled core exercise that helps organize the pelvis and ribcage during movement.
corepelvislower back
Coaching
Exercises work best when they fit your routine, tolerance, and goals
If you want more than a library, coaching helps organize the right drills into a personalized movement strategy built around your week.