Hip mobility isn’t just about stretching your hip flexors or doing more squats.
This routine focuses on hip rotation and the relationship between the pelvis and lower back.
The lying variations allow the legs to move through internal and external rotation while the pelvis stays supported. The side-lying positions then change the angle of the hip and challenge the range in a different way.
Why does this matter? Your hips need to rotate during walking, squatting, getting up from the floor and changing direction. If you rarely explore those movements, controlled mobility work can be a useful addition to your training.
But don’t assume restricted hip rotation is automatically the cause of back pain. Mobility is only one part of the picture, and individual anatomy affects how much range you have.
Move slowly, keep the pelvis as controlled as possible, and don’t force the knee toward the floor. Stop if you feel sharp pain or pinching.
The goal isn’t maximum hip rotation. It’s building comfortable range you can control and use.