Hip Mobility Flow for Stiff Hips (full follow along)

Tight hips? Stiff on the floor? This guided 90/90 hip flow helps you loosen up the hips, improve internal + external rotation, warm up the knees, train groin + side glutes, and finish with a smooth hip flow that makes getting up/down from the ground feel easier.

We start with hip CARs + knee CARs to prep the joints, then move into 90/90 PAILS/RAILS (front leg + back leg), add controlled eccentrics + lift-offs, train groin PAILS/RAILS, and finish with a simple hip flow you can customize.

Chapters / Timestamps

00:00 Intro (90/90 hip flow goals)
00:48 Hip CARs (warm-up)
02:52 Knee CARs (prep knees for 90/90 work)
05:43 90/90 – Front leg PAILS/RAILS (external rotation)
08:23 90/90 – Back leg PAILS/RAILS (internal rotation)
10:05 Switch sides: front leg PAILS/RAILS
12:24 Switch sides: back leg PAILS/RAILS
14:31 Controlled eccentrics (ER + IR)
20:17 Lift-offs (ER + IR alternation)
25:20 Transition work toward bear sit (open/hinge)
29:20 Groin PAILS/RAILS (each side)
33:45 Bilateral groin squeeze in/out
35:19 Hip flow demo + coaching cues
37:42 Follow-along hip flow (make it your own)
41:07 Retest hip CARs (smoothness + control)

Quick coaching cues

No pinching. Adjust angles, height, or range if you feel a pinch.

Focus on hip rotation in the socket (not twisting the pelvis to “fake” range).

Go slow and keep tension—this is about control, not speed.

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Disclaimer:

This video is for educational purposes only and is not medical advice. If you have pain, a recent injury/surgery, or a medical condition, consult a qualified healthcare professional before trying these exercises. Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that feel “wrong.”

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