The Simplest, Best, 4 Move Hip Mobility Routine You Will Actually Do!

I've seen too many strong athletes held back by mobility issues, and I've found the number one reason...

stretching isn't a more integral part of a lot of parkour athlete's routine is because a fully comprehensive

routine is too complex. While a complete, exhaustive routine is ideal, if it doesn't get done, it's useless.

This routine is simple, and effective. It's helped me maintain hip flexibility and keep my lower back

healthy and happy.

Move 1- The Lunge

We start with a lunge. This stretch is targeting the hip flexors, the muscles in the front of your hips that


act on your leg to raise your knee.

Step 1: Take a big step forward, keeping your knee directly over your ankle (this keeps your shin

perpendicular to the ground), and place your back knee on the ground.

Step 2: Push your hips down and forward, imagine trying to put the whole front of your thigh flat on

the ground. Take care to keep your hips square to the front, and maintain an upright posture with your torso.




Move 2- The Modified Lunge

Next, a modified lunge. This move will stretch various aspectsof your hips, including hamstrings, glutes,

Modified Lunge

and groin muscles depending on tightness.

Step 1: From the lunge position, bring both of your hands to the floor on the inside of your lead leg.

Again, try to maintain square hips and a flat lower back. Imagine placing your whole chest (not just your

head) flat on the ground.

Step 2: If flexibility allows, drop to your elbows or reach out in front of you as far as possible.




Move 3- The Pigeon

This brings us to the pigeon stretch. Borrowed from the pigeon pose in yoga, this stretch targets the


muscles on the outside (lateral) part of your glutes.

Step 1: From your modified lunge, drop the side of your leg to the ground. Keep your ankle flexed and

your hips square. You can relax your back leg, and let that knee rest on the ground.

Step 2: Settle forward over your leg, taking care to maintain a flat lower back by tipping your hips

forward and not hunching at the shoulders.





Move 4- The Sprinter

Finally, the sprinter stretch. This stretch targets your hamstring muscles in the back of your upper legSprinter

(and also might stretch your ankles if you're really tight).

Step 1: Return to your lunge position, then straighten your front and back legs and stand.

Step 2: Turn your hips to the front and tip forward at the hips keeping your low back straight and

shoulders pulled back, maintaining straightness in the front leg.








Now, take a step back and repeat on the other leg. That's it! Spend 60 seconds or more in each stretch

for optimal flexibility after a training session, or spend 30-60 seconds in each stretch at the end of your

warm-up for a great way to mobilize the hips before training.

Do this every day and feel the difference!

Users' Comments  RSS feed comment

Average user rating


No comment posted

Add your comment

mXcomment 1.0.9 © 2007-2019 -
License Creative Commons - Some rights reserved
PDF Print E-mail
Written by Travis Noble Graves   
Monday, 11 November 2013 00:00
Last Updated on Monday, 11 November 2013 14:25