This intense hip routine is designed for individuals with existing hip mobility seeking further gains. The positions are demanding and require proper warm-up. Do not attempt this routine without first establishing baseline hip flexibility through foundational exercises. Intensity in hip training comes from longer holds, deeper positions, and multi-directional challenges. This routine provides all three. Get your personalized hip routine: Start your 14-day free trial Intense Hip Flexor Positions These demanding positions access deep hip flexor tissue. 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. 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). Intense External Rotation Deep external rotation challenges the posterior hip structures. JME 133 Bring one ankle up to rest on your knee. As you sit in this cross-legged position, rotate your upper body toward the floor to feel a gentle stretch. Don't force your end range - do what works for you. JME 123 First, put your foot up on your chair or a slightly eleavted surface. Then, bend your upper body over your leg for a gentle strecth. Intense Hip Flexion Maximum flexion with added components increases stretch intensity. JME 146 Either with your hands above your head or holding onto your chair, lift one leg up to 90 degrees. Then, bend at your hips to rotate your upper body toward the floor. 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. Multi-Planar Challenges Combining planes creates demanding positions that test hip mobility limits. JME 144 For stability, hold onto your chair or desk with one hand. Follow the movement of your leg to the diagram very specifically. Ultimately, you are making a big circle with your knee. You want to be finding your end range of motion at each point. Be slow and controlled - this isn't a race. Find what works for your joints. JME 128 Staying steady on one leg, follow the diagram for the path of your leg. Stay controlled with your movement and find your end range at every location. Intense Hip Sequences These exercises flow between demanding positions without rest. JME 145 Standing, with your knee bent at 90 degrees, lift your leg up to find your end range of motion. Each rep, try to find more space to move your leg higher - but don't force anything. Listen to your body and find what works for you. JME 140 Standing, while maintaining a 90 degree bend at your knee, lift your leg to find your end range of motion. Once found, return to the floor and do the other leg. Intense Routine Protocol Warm up thoroughly before this routine. Hold each position for 60-90 seconds. The intensity comes from duration as much as depth. Perform 2-3 times weekly maximum. Recovery between sessions allows tissue adaptation. Never push through sharp pain. Intense discomfort differs from injury signals. Learn to distinguish between productive stretch and harmful strain. Progressive Hip Training Intense work requires proper progression and recovery. simplmobility provides structured hip programming that builds toward advanced positions safely. Start Your Free Trial