Mobility
Five Minutes for Your Hips After the Desk
A short mobility reset for stiff hips before you head from the desk to the driveway, dinner, or the field.
Your desk does not get the last word
Sitting all day is normal. Feeling locked up every night does not have to be. Use this quick reset before you train, coach a game, or get down on the floor with your kids.
Move through two rounds
- 90/90 hip switches — 6 per side. Stay tall and move slowly between sides.
- Half-kneeling hip flexor rocks — 8 per side. Keep the glute squeezed on the kneeling leg.
- Bodyweight hinge reach — 8 reps. Push your hips back and reach long; do not chase depth.
- Deep squat hold with support — 30 seconds. Hold a door frame or counter if you need it.
Sharp pain is a stop sign. Otherwise, keep the range honest and breathe.
Why this matters
Mobility is not a separate hobby. It is what lets you get off the ground, move with confidence, and keep showing up.
Talk it out
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