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Dec '25 • General discussion
Fix Your Hip Imbalances: Complete Mobility Routine
If you're dealing with hip tightness or uneven strength, this routine will help restore balance and mobility.
1. 90/90 Hip Rotations
Sets: 2×10 each side
- Sit on the floor with both knees bent at 90°
- Keep chest tall and upright
- Rotate both knees together from side to side
- Keep torso facing forward throughout
- Move slow and controlled
- Focus on smooth transitions
2. Glute Bridge Hold
Sets: 2×30 seconds
- Lie on your back, knees bent, feet flat
- Feet hip-width apart, heels close to glutes
- Light pelvic tuck to engage core
- Lift hips until body forms a straight line
- Squeeze both glutes evenly (focus on left side engagement)
- Hold position without arching lower back
3. Side-Lying Hip Abduction (Left Side Emphasis)
Sets: 2×12 slow reps (extra volume on left)
- Lie on your side with bottom leg bent for stability
- Keep top leg straight, hips stacked
- Point toes slightly downward
- Lift top leg slowly with control
- Pause 1 second at the top
- Lower slowly without letting leg drop
- Add 2–3 extra reps on left side
4. Cat-Cow Spinal Mobilization
Duration: 1–2 minutes
- Start on all fours, hands under shoulders, knees under hips
- Inhale: drop belly, open chest, look forward (cow)
- Exhale: round spine, tuck pelvis, drop head (cat)
- Move slowly and smoothly between positions
- Sync movement with breath
Unilateral Strength Work (2× per week)
Add these single-leg exercises to your lower body days to build even strength and prevent imbalances.
Bulgarian Split Squat
Sets: 2–3 sets of 6–10 reps per side
- Place back foot on bench behind you
- Front foot flat, far enough forward
- Keep chest tall and core engaged
- Lower straight down (not forward)
- Front knee tracks over toes
- Push through front heel to stand
- Start with bodyweight, add load gradually
Single-Leg RDL
Sets: 2–3 sets of 6–10 reps per side
- Hold weight in hand opposite to working leg
- Slight bend in standing knee
- Hinge at hip, keep back flat
- Keep hips square (no rotation)
- Lower with control, feel hamstring stretch
- Stand by squeezing glute hard
- Balance is part of the challenge
Step-Ups
Sets: 2–3 sets of 8–12 reps per side
- Place one foot fully on box (knee at 90°)
- Push through working leg only
- Stand tall at the top
- Lower slowly with control
- No pushing off back leg
- Start at knee height, progress higher
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Fix Your Hip Imbalances: Complete Mobility Routine
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