Hips
Tight hips come from sitting, and from running and riding, which use only a small part of their range. They open with time in deep shapes and stay open when you are strong in them. Here is every movement we teach for your hips, front, back and sides.
Why it works: Stiff people work harder for every stroke
Short on time? Start with these three
- SquatLong holdFeet hip-width, toes turned out, sink your hips toward the floor and stay there, heels down or on a rolled towel. Opens your ankles, calves and deep hips.
- Side LungeMovingFeet wide, bend one knee and sink your hips over that foot while the other leg stays straight, both feet flat. Then shift across. Stretches the inner thighs.
- Counterbalance CossackStrength at lengthThe Cossack squat with the bell held out in front at arm's length. The weight in front helps you sit back and stay upright, so you can go deeper than you would on your own.
Long holds
Stay still in the shape for minutes and let the muscles settle.
- ButterflySit with the soles of your feet together, let your knees fall wide, then fold forward from your hips. A broad stretch for your inner thighs and groin.
- Child's PoseKneel, sit your hips back toward your heels and rest your forehead on the floor, arms long or by your sides. Your lower back and hips lengthen as you breathe.
- Knees to ChestOn your back, draw both knees in and wrap your arms around your shins, head and shoulders down. Your lower back and glutes stretch while the floor holds you.
- Low LungeBack knee down on a towel, front foot forward, hands inside it, then sink your hips and stop holding yourself up. A long stretch for the front of the hip.
- PigeonFront shin angled across the mat, back leg long, a blanket under the front hip if it hangs. A deep outer-hip and glute stretch that keeps the knee out of it.
- SquatFeet hip-width, toes turned out, sink your hips toward the floor and stay there, heels down or on a rolled towel. Opens your ankles, calves and deep hips.
- Supine TwistOn your back with knees bent, let both knees fall to one side while both shoulders stay on the floor. A slow twist for the spine and outer hip.
Moving
Move in and out of the shape, a little further each time.
- Bear Sit-ThroughFrom hands and feet with your knees hovering, thread one foot under you to the far side and turn your hips up to the sky. Then back through, and the other way.
- Side LungeFeet wide, bend one knee and sink your hips over that foot while the other leg stays straight, both feet flat. Then shift across. Stretches the inner thighs.
- Three-Legged DogFrom Downward Dog, lift one leg, bend the knee and roll that hip open over the other, then set it down and change legs. Both hands keep pressing the floor.
- World's Greatest StretchDeep lunge, inside elbow toward the front foot, turn and reach that arm up, then straighten the front leg. Hip, upper back and hamstring in one move.
Strength at length
Work the muscles hard while they are long.
- Cossack SquatFrom a wide stance, sit deep into one hip with the bell at your chest while the other leg goes straight. Works your glutes, quads and inner thighs.
- Counterbalance CossackThe Cossack squat with the bell held out in front at arm's length. The weight in front helps you sit back and stay upright, so you can go deeper than you would on your own.
- Double Rack CossackTwo bells in the rack at your shoulders, sit deep into one hip while the other leg goes straight. The hardest step of the Cossack squat.
- Low WindmillThe bell hangs in your bottom hand instead of being held overhead. Hinge sideways and reach it toward your front foot while your other arm points up.
- Wide SplitSit with your legs as wide as you can while sitting tall, then pull your heels toward each other without moving. Strengthens the inner thighs at full stretch.
Strength
Hold or lift your own weight.
- Crescent LungeLong split stance, back heel high, hips sinking down and forward. Stretches the front of the back hip and the sole of the back foot at once.
- Revolved LungeFrom a lunge, palms together at your chest, turn toward the front leg and hook the opposite elbow outside the knee. Turns the mid-back, opens the back hip.
- Warrior IStep one foot back and plant it, heel down. Bend the front knee over the ankle and reach both arms up. Stretches the front of the back hip and the calf.
- Warrior IIFeet wide, front knee bent over the ankle, chest to the side, arms long. Your outer hip keeps the knee from caving in while the back inner thigh stretches.