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Workout

Hip Opening: Mobility Complex

~8 min.
~96 kcal
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Tight hips are one of the main causes of lower back pain, restricted movement, and reduced athletic performance. Whether you sit a lot, run, train in martial arts, or simply want to move more freely, this workout will help restore your hip joint's natural range of motion.

The routine combines flexibility, controlled strength, and coordination exercises. FISIO functional straps let you control the depth of each stretch and your bodyweight load — you adjust the intensity yourself, simply by changing the angle or point of support. This makes the workout safe even for those who are just starting to address stiffness.

Key points to keep in mind:

  • Perform each movement smoothly, without jerking — the hips open up through gentle, gradual engagement.
  • Breathe: exhale on the effort, inhale slowly during the stretch, allowing your muscles to relax.
  • If you feel sharp pain in the joint (not in the muscle) — stop and reduce your range of motion.
  • The workout is suitable for adults of any gender, especially those with a sedentary lifestyle or who participate in high-impact sports.

Performing this routine regularly supports reduced tension in the lower back, improved posture, and freer movement in everyday life and sport.

Warm up
March
1
Level: 1
12
Golf
1
Level: 1
6
March
1
Level: 1
12
Golf
1
Level: 1
6
W pull
1
Level: 1
10
Squats
1
Level: 1
20
Press
1
Level: 1
12
Lower back stretch
1
Level: 1
10 sec.
Dolphin
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Main exercises
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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