Hip Mobility
This drill is a half-kneeling hip-flexor mobilisation: from a lunge-like kneel you glide the hips forward and back in slow pulses, opening the front of the trailing hip. Desk-bound trainees gain the most from it, and it slots neatly before any leg session. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 2 sets × 6-8 pulses per side with 3-sec end-range holds | 30 sec |
| Muscle | 2 sets × 10-12 pulses per side | 20-30 sec |
| Endurance | 1-2 sets × 45-60 sec of continuous gliding per side | as needed |
Level — Beginner
Beginner — technique-dependent rather than strength-dependent; the pelvic tuck is the entire trick.
Proper form — 5 cues
- Kneel in a 90/90 split — front foot flat, back knee padded directly under the hip.
- Tuck the pelvis — belt buckle toward the ribs — before any forward glide.
- Glide forward only until a clear stretch appears at the front of the kneeling-side hip.
- Squeeze the kneeling-side glute to drive the stretch from the correct end.
- Pulse gently — two seconds forward, two seconds back — without bouncing.
Breathing: Exhale during each forward glide, inhale as the hips ease back.
The 3 mistakes Maddy corrects most
Common questions
Why do the hip flexors get so tight from sitting?
Hours of hip flexion keep those muscles in a shortened position, and the nervous system gradually adopts that length as normal. The result is a hip that resists full extension when you stand, walk or lunge. Regular mobilisation plus glute strengthening re-teaches the joint its full range — sitting less helps most of all.
How often should I do this drill?
Daily exposure beats weekly marathons: one to two minutes per side, most days, plus a round before leg training. Range gained from a single session fades within hours, so frequency is the active ingredient. Pair it with something you already do daily — after brushing your teeth works better than after motivation strikes.
Should I feel this in the front of my thigh or my groin?
The prime target runs across the front of the kneeling hip and into the upper thigh — hip-flexor and quad territory. Some groin awareness is normal when the glide angles slightly outward. A pinch at the front crease of the standing hip, or anything sharp, means you have slid past useful range: back off and re-tuck.
Related exercises
Browse: All quads exercises · All hips & inner thighs exercises · All bodyweight exercises · Full exercise library
This is one exercise. Your plan is the other 99%.
Maddy hand-builds training around your exact body — schedule, recovery, injuries, food culture. It starts with a 3-minute scan.
Start My Body Scan → 11 questions · 3 min · free · no card yet