MobilityHip Mobility
A 20-minute beginner hip mobility session for women using a band and a hyperextension bench. 45-degree hyperextensions strengthen the posterior chain through range, and band deadlifts train the hinge with light resistance so the hips learn to move while the spine stays neutral.
Hip Mobility at a glance
- Level
- Beginner
- Duration
- 20 minutes
- Exercises
- 2
- Estimated burn
- ~110 kcal
- Equipment
- Resistance bands or a suspension trainer
- Muscles worked
- Glutes, Hamstrings, Core
- Category
- Mobility
- Made for
- Women
- Price
- Free
2 exercises in Hip Mobility
- 145 degree hyperextension (arms in front of chest)3 × 30s
- 2Band Deadlift3 × 30s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Hip Mobility
Hold each position for 30 seconds and move deliberately — mobility work rushed is just cardio. Three rounds, minimal rest. Best used before a leg session or on a rest day; it pairs particularly well with a session that involves heavy hinging the next day.
Hip Mobility — questions
How long does Hip Mobility take?
About 20 minutes from the first set to the last. The session contains 2 exercises and burns roughly 110 kcal for an average trainee.
What equipment do you need for Hip Mobility?
Resistance bands or a suspension trainer. The session is built around 45 degree hyperextension (arms in front of chest), Band Deadlift, and every exercise comes with a demo video in the GymiaFit app.
Is Hip Mobility suitable for beginners?
Yes. Hip Mobility is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Hip Mobility work?
Glutes, Hamstrings, Core. 2 exercises, starting with 45 degree hyperextension (arms in front of chest), Band Deadlift.
Is Hip Mobility free?
Yes. Hip Mobility is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Hip Mobility into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.