12 Minute Hip Mobility Routine (FOLLOW ALONG)

INSTAGRAM: @TheBodyweightWarriors

This video shares a 12-minute hip flexibility routine for improving internal and external rotation of the hip as well as squat flexibility. This routine is a good warm-up or cool down for a squat session.

MUSIC BY:

Cho - Maiwan

See you in the next video!

[mr.b.]

The 'clunk' my hip made when turning over to the left side woke my dog.

UPDATE: I've been doing this routine for 5 weeks now. The 'clunk' is now gone, I'm feeling great and puppy dog is sleeping peacefully.

[nagyhenrik]

He looks so effortless while I look like I just fell from a 9 story building

[AbcDef-ofxk]

Not hyperbole: this video has changed my life. It’s been nine years of horrible leg neuropathy pain, 25+ doctors, a useless surgery, tons of pain meds, etc., and in three days of doing this video, I am already LIGHT YEARS better. I feel like an idiot, but a grateful one, because it was so simple. All I can say is thank you.

[levim]

I knew my hip mobility was terrible but I didnt know how bad until this video. Doing this before every workout for a New Year's goal

[rishadmaynard]

Tom: Lower onto your elbows
My body: No, sir.

[Nightman]

I like how you say "We can just chill out like this" while my legs are shaking and I'm struggling just not to tear anything...

[phlsphrion]

0:45 start of 90/90, warmup
1:59 90/90 lean forward, knee press and lift
3:05 90/90 sit square hold
4:02 90/90 lean forward, lift back foot hold
4:40 90/90 open back leg
REPEAT OTHER SIDE

8:51 Cossack squat

10:24 deep lunge, hold, then twist and reach to the sky

[nataliemayfield]

As a runner, this video was priceless. I find it hard to find videos that aren't 30 minutes+ that still get the job done. Well done my friend.

[glowinthedark]

I touched my toes for the first time in my life... It took your beginner flexibility routine, hamstring flexibility routine, this hip mobility routine and only three weeks of daily practice. I couldn't be more thrilled!

[caseyhoward]

I sit all day. I had no idea how tight my hips were. 😳 I was literally shaking from doing this. Ty!

[Julie-midz]

Y'know I considered myself pretty flexible until I got like 4 cramps in my hips doing this. Also nothing is as humbling as hearing him go "just chill out now" while I'm fighting for my life just staying upright. But all in all this was super helpful! I've had hip pain for a few days and this really helped with it. Gonna come back to this more often. Thank you for the work! ❤

[valancy]

First night. The existing comments are very entertaining! lol. I'm 63, and overweight, and walking/running are my exercises of choice. I've recently got back on my bike, though, because that's my husband's exercise of choice (he takes his turn walking with me :) ), but swinging my leg to get it over my seat has been a challenge. As I suspected, the inner thigh is more the problem than the hip, but these exercises deal with both. The cossack position is an absolute no go at this point, but I'm looking forward to changing that. As my hips occasionally give me trouble at night....or on walks more than 12k....I'm hoping this will help with that, as well. It's about 15 minutes post routine, and I feel good. I think this will set me up nicely for a comfortable sleep. Thank you.

[giraffes]

I'm a runner with embarrassingly weak and stiff hips that have been causing some trouble lately. I've been doing this routine a few times a week for 3 weeks now, and OMG, the difference is insane! It gets easier every time, and my running pains are going away. This routine really hits the key spots and feels so good. Thank you!!

[nnkubrick]

As a frequent runner I experienced hip pain. Tom’s hip routine fixed the issue. Saved me a trip to the doctor. Amazing. THANK YOU

[pinkmuffin]

4 minute into the video and my left hip, which I’ve struggled with for monthss, has finally popped — I’m so relieved 😭😭

[timstalam]

This has released a hip pain I've had for 1.5 years. I will continue to do this as a long term mobility exercise - thank you, you're a saint

[Jimmy-jdfj]

Hey Tom, I just wanted to say you've saved me. After starting weightlifting many injuries kept happening and they were all due to inflexibility. I've been doing your follow along routines 2x daily for 7 days now and I've already seen massive improvements in my pain and condition. I'm finally starting to get flexibility and it's all thanks to you. From the bottom of my heart, thank you Tom. You're seriously awesome.

[katieperez]

The difference from the beginning squat to the final is crazy. I immediately saw and felt the difference. Can wait to keep improving on it with these

[vxhccrn]

im 31 now, grew up super athletic, and eventually broke my left ankle training jiu jitsu. I never properly rehabbed and my left hip completely went, no flexibility at all. I didn't realize until years later when I put my hand in the crease when I walked and noticed there was no muscle there and i was walking with a slight limp. In the immediate stretching of that hip I had a feeling of sensation that I haven't felt since I was a kid, It felt so so so good to open up again. I really think most adults are suffering from this and it really makes them tight, tight all around. Mentally, physically, spiritually, open up those hips man its vital as we age!

[vukasinkrsmanovic]

This channel is crazy underrated. Keep pushing man, you are great and the quality of videos is on another level. Loving your work and everyday l stretch by follow along your videos. Thank you!