HomeHome Hip Mobility
A 20-minute home hip mobility session for women. Kneeling hip flexor stretches open the front of the hip after a day of sitting, piriformis and lying glute stretches release the back, frog stretches open the groin, and dynamic leg swings finish with active range.
Home Hip Mobility at a glance
- Level
- Beginner
- Duration
- 20 minutes
- Exercises
- 5
- Estimated burn
- ~110 kcal
- Equipment
- None — floor space only
- Muscles worked
- Glutes, Hamstrings, Quads
- Category
- Home
- Made for
- Women
- Price
- Free
5 exercises in Home Hip Mobility
- 1Crossover kneeling hip flexor stretch2 × 45s
- 2 × 45s
- 2 × 45s
- 4Lying glute stretch2 × 60s
- 5Dynamic Leg Swing2 × 40s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Hip Mobility
Hold the static stretches for 45 to 60 seconds each and breathe out into the position. Two rounds. Do the leg swings last, once the tissue is warm. Best used on a rest day or in the evening; it pairs well with a heavy leg day the following morning.
Home Hip Mobility — questions
How long does Home Hip Mobility take?
About 20 minutes from the first set to the last. The session contains 5 exercises and burns roughly 110 kcal for an average trainee.
What equipment do you need for Home Hip Mobility?
None — floor space only. The session is built around Crossover kneeling hip flexor stretch, Seated Piriformis Stretch, Rocking Frog Stretch and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Hip Mobility suitable for beginners?
Yes. Home 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 Home Hip Mobility work?
Glutes, Hamstrings, Quads. 5 exercises, starting with Crossover kneeling hip flexor stretch, Seated Piriformis Stretch, Rocking Frog Stretch.
Is Home Hip Mobility free?
Yes. Home 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.
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One tap puts every set, rep and rest timer of Home Hip Mobility into the GymiaFit app — free, no account tricks, no paywall.
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