Avoid Atrophy!Movement breaks and stretching
Hip mobility and control — article adaptation
1 round · about 6 min each
Adapted from Alyssa Ages's NYT hip-mobility article (Feb. 5, 2025): https://www.nytimes.com/2025/02/05/well/move/hip-mobility-exercises.html . Our selection, targets and supported substitutions are not an article-prescribed dose. Omits seated/quadruped rotations and advanced single-leg work. General fitness, not injury treatment.
Round 1: Equipment: Sturdy chair. Equipment: Mat or carpeted floor.
Sign in to get reminders for this routine and keep a record of what you do. It is free, and there is no password: we email you a link.
Get reminders for this routineThe rounds
Comfortable motion and control
Rest between Moves as needed. Stable support and floor access are required. Do not force hip range.
- Leg swings6 each side
Use stable support; small controlled forward/back movement.
Equipment: Sturdy chair.
How to do it
Hold a chair or wall. Swing one leg forward and back in a relaxed arc, gradually going a little higher. Switch legs.
Find a video - Glute bridge8
Our unbanded adaptation.
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body is straight from knees to shoulders. Lower slowly.
Find a video - Standing side leg raise8 each side
Our supported substitute for more demanding side-lying exercises.
Equipment: Sturdy chair.
How to do it
Hold a chair. Keeping your toes forward, lift one leg out to the side a few inches and lower it slowly.
Find a video - Supported split squat6 each side
Our supported split-stance substitute; use a comfortable range.
Equipment: Sturdy chair.
How to do it
Stand beside a chair with one hand on it, one foot forward and one back. Lower straight down a few inches and stand back up.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.