DO THIS HIP OPENING MOBILITY FLOW BEFORE YOU SQUAT

Getting the most out of your leg day starts with proper mobility. If you struggle to hit depth on your squats or feel stiff getting into the right deadlift position, your hips might be holding you back. A quick, targeted mobility flow can be the game-changer your workout needs. This routine takes less than five minutes and primes your hips for maximum performance.

HOW IT'S DONE

Step 1 - 90/90 Position

Start seated on the floor. Extend one leg in front of you with a 90-degree bend at the knee. Your back leg should be positioned to the side, also bent at 90 degrees. Keep your shoulders square to your front shin.

Step 2 - Dynamic Stretch for the Front Leg (10 Reps)

Lean your shoulders forward while tilting your tailbone up—try to arch your lower back. This will fire up the gluteus minimus and hip external rotators. Ease out of the stretch and repeat for 10 reps.

Step 3 - 90/90 Hip Opener (5 Reps)

Pin your front knee to the ground—it shouldn't lift during this drill. Lift onto the big toe of your back foot, then open the knee while swiveling your heel underneath. Plant the heel and continue opening the knee as much as possible, feeling a strong contraction in your glutes. Return to the start and repeat for 5 reps.

Step 4 - Bear Sit for Hip Internal Rotation (10 Reps)

Transition into a bear sit position: knees wide, feet turned out, hands behind you for support. Drive one knee inward while keeping your butt down—you should feel a deep stretch in your hip joint. Pull the knee back, then repeat on the other side for 10 reps.

Step 5 - Switch Sides and Repeat

Once you've completed the flow on one side, transition and repeat on the other. Your hips will feel more open, and your squat and deadlift mechanics will improve instantly.

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