Hip mobility affects everything below the waist and above it. Tight hips cause low back pain, knee problems, and reduced athletic performance. Most people develop hip restrictions without realizing it. This 5-minute routine provides comprehensive hip mobility work. Seven exercises address hip flexors, internal rotation, external rotation, and extension. The routine covers all directions of hip movement. Daily hip mobility work produces rapid results. The hip responds well to consistent attention. This routine maintains or restores full hip function. Start Your 14-Day Free Trial The Complete 5-Minute Routine 1. Hip Flexor Mobilization (45 seconds each side) Why it works: Primary target for hip tightness. Addresses the muscle most shortened by sitting. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. 2. Hip Internal Rotation (40 seconds each side) Why it works: Restores internal rotation lost from prolonged sitting. Opens the deep hip. JME 111 Placing your knee on an elevated surface, rotate your upper body back toward that elevated leg. (This will be very difficult in the office - a bed is ideal for this exercise). 3. Standing Hip Rotation (40 seconds) Why it works: Integrates hip mobility with weight bearing. Functional movement pattern. JME 115 Standing, rotate your upper body to each side - keeping your feet in the same position. 4. Single Leg Hip Rotation (30 seconds each side) Why it works: Isolates each hip for targeted work. Corrects imbalances. JME 114 Standing on one leg, place the foot of the other leg behind your knee. Then, rotate the elevated knee both forward and back. 5. Hip Hinge with Rotation (30 seconds each side) Why it works: Combines hip hinge with rotation. Multi-planar hip mobility. JME 117 Resting your hands on either your chair or a wall in front of you, lift one leg in front of you up to 90 degrees, rotate your upper body down, and then reset. 6. Wall Hip Extension (30 seconds each side) Why it works: Extends the hip against gravity. Counteracts sitting position. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. 7. Hip Extension with Rotation (30 seconds each side) Why it works: Challenges hip extension with rotation. Builds mobility and stability. JME 120 Finding stability from a wall or a chair, lift your leg behind you. Then, rotate your upper body both left and right while maintainig the extension of the one leg behind you. Tips for Best Results Follow these guidelines to maximize the benefits of this routine: Move slowly and breathe deeply throughout each exercise Stay within your comfortable range of motion Perform the routine at the same time daily for consistency Stop any movement that causes sharp pain Make This Routine a Habit Hip mobility determines movement quality. This routine addresses every direction of hip movement for complete hip health. Five minutes daily transforms hip function. Consistency produces results within days to weeks. simplmobility provides structured mobility programs that fit into any schedule. Each routine targets specific needs and delivers results in just minutes per day. Try simplmobility Free for 14 Days