Glute & Hip Flow

10 min Quick Glutes Hips Mobility Stability

Activate and open the glutes and hips with low-impact strength and mobility. Perfect for recovery days or as a warm-up that still builds.

How it runs. 40 seconds each, minimal rest. Flow through once or twice.

How to read ahead. Do to go one move at a time.

Warm-up

1 Glute Bridges

10–12 slow reps with 2-second squeeze

Drive through the heels, pause at the top.

Option. Short range first until the low back stays glued down. Full bridge when that is quiet. Light bell across the hips only after. Staggered feet or a march at the top before true single-leg. Iron pumper: two-breath pause at the top, three-count lower, or single-leg once the pelvis stays level. Stop if the low back arches, a hamstring cramps, or a hip pinches.

Show the steps

1
Lie on your back with knees bent and feet flat, hip-width. Arms by your sides, palms down.
2
Gently tuck the pelvis so the low back kisses the floor. Soft brace. Soft ribs.
3
Press through the heels and squeeze the glutes to lift the hips. Stop when knees, hips, and shoulders form a quiet line — do not chase extra height with the low back.
4
Hold one breath at the top if the back stays quiet, then lower under control.
5
Keep the knees tracking over the middle toes. Match both sides.
6
Shorten the range or put both feet down the moment the low back takes over or a hamstring complains.

Another way

2 Fire Hydrants

8–10 per side

On all fours, lift the knee out to the side. Keep hips level.

Option. Smaller range if hips feel tight. Add a pause at the top for more challenge.

Show the steps

1
Start on all fours, hands under shoulders, knees under hips, spine neutral.
2
Keeping the knee bent at 90 degrees, lift one leg out to the side as high as you can without rotating the hips or torso.
3
Squeeze the outer glute at the top for a moment.
4
Lower with control and repeat.
5
Keep the supporting side stable and the core engaged.
6
Complete all reps, then switch sides.

Another way

3 Donkey Kicks

8–10 per side

Drive the heel to the ceiling, squeeze the glute.

Option. Add a pause at the top or light ankle weight later. Keep hips square.

Show the steps

1
Start on all fours with hands under shoulders and knees under hips.
2
Keep a neutral spine and core gently braced.
3
Keeping the knee bent at roughly 90 degrees, lift one heel toward the ceiling by contracting the glute.
4
Squeeze hard at the top without arching the lower back.
5
Lower the knee with control back toward the floor (but don’t fully rest it).
6
Finish the set on one side, then switch.

Another way

Main

4 Glute Bridges

40 seconds

Lift the hips, squeeze hard at the top, lower with control.

Option. Single-leg version if you want more challenge.

Show the steps

1
Lie on your back with knees bent and feet flat, hip-width. Arms by your sides, palms down.
2
Gently tuck the pelvis so the low back kisses the floor. Soft brace. Soft ribs.
3
Press through the heels and squeeze the glutes to lift the hips. Stop when knees, hips, and shoulders form a quiet line — do not chase extra height with the low back.
4
Hold one breath at the top if the back stays quiet, then lower under control.
5
Keep the knees tracking over the middle toes. Match both sides.
6
Shorten the range or put both feet down the moment the low back takes over or a hamstring complains.

Another way

5 Donkey Kicks

30 seconds per side

On all fours, lift the heel toward the ceiling while keeping the core steady.

Option. Pause at the top for extra squeeze.

Show the steps

1
Start on all fours with hands under shoulders and knees under hips.
2
Keep a neutral spine and core gently braced.
3
Keeping the knee bent at roughly 90 degrees, lift one heel toward the ceiling by contracting the glute.
4
Squeeze hard at the top without arching the lower back.
5
Lower the knee with control back toward the floor (but don’t fully rest it).
6
Finish the set on one side, then switch.

Another way

6 Fire Hydrants

30 seconds per side

Lift the bent leg out to the side. Outer glute and hip stability.

Option. Smaller range is completely fine.

Show the steps

1
Start on all fours, hands under shoulders, knees under hips, spine neutral.
2
Keeping the knee bent at 90 degrees, lift one leg out to the side as high as you can without rotating the hips or torso.
3
Squeeze the outer glute at the top for a moment.
4
Lower with control and repeat.
5
Keep the supporting side stable and the core engaged.
6
Complete all reps, then switch sides.

Another way

7 Hip Flexor Lunge Stretch

30–40 seconds per side

Kneeling lunge, gentle hip shift forward, tall torso. Breathe into the stretch.

Option. Pad under the knee. Reach the arm up for more length.

Show the steps

1
Kneel on one knee with the other foot planted in front, both knees roughly at 90 degrees.
2
Keep the torso tall and core gently engaged so the lower back doesn’t arch hard.
3
Gently shift the hips forward until you feel a comfortable stretch in the front of the back hip and thigh.
4
Hold while breathing calmly, then switch sides.
5
Optional: reach the arm on the kneeling side overhead and lean slightly away.
6
Never force the stretch — mild tension is the goal.

Another way

8 90/90 Hip Switch

40 seconds

Switch between 90/90 positions with control. Feel both internal and external rotation.

Option. Use hands for support and move only as far as comfortable.

Show the steps

1
Sit on the floor with one leg bent in front of you at 90 degrees (shin parallel to the body) and the other leg bent to the side at 90 degrees.
2
Keep both sit bones grounded as much as possible and torso tall.
3
Using your hands for light support if needed, rotate both legs to the opposite 90/90 position in one controlled motion.
4
Pause briefly in each position to feel the stretch and control.
5
Continue switching sides for the desired number of reps or time.
6
If one side is tighter, spend a little extra time there without forcing.

Another way

Cool-down

9 Standing Quad Stretch

30–40 seconds per side

Support yourself if needed. Tall and gentle.

Option. Hold a wall or chair for balance. Keep the stretch gentle — never force the heel higher than comfortable.

Show the steps

1
Stand tall near a wall or chair for light support if needed.
2
Bend one knee and grasp the ankle or top of the foot with the same-side hand.
3
Gently draw the heel toward your glute while keeping the knees close together and hips level.
4
Stand tall — avoid leaning forward or arching the lower back.
5
Hold, breathe, then switch sides.

Another way

10 Standing Hamstring Stretch

30–40 seconds per side

Hinge, long spine, no bounce.

Option. Bend the knee slightly if the stretch is too intense. Use a wall for balance. Keep the back long rather than rounding.

Show the steps

1
Stand tall and place one heel on the floor a short distance in front or on a low step.
2
Keep a soft bend in the standing leg if needed.
3
Hinge at the hips, keeping the spine long, and reach gently toward the extended leg.
4
Stop when you feel a mild stretch in the back of the thigh — no bouncing.
5
Hold and breathe, then switch sides.

Another way

11 Standing Calf Stretch

25–35 seconds per side

Both straight-leg and soft-knee versions if time allows.

Option. Bend the back knee slightly to shift the stretch lower (soleus). Hold a wall for support.

Show the steps

1
Stand facing a wall or sturdy surface, hands resting lightly on it.
2
Step one foot back, keeping both feet pointing forward.
3
Press the back heel toward the floor and gently lean your body forward until you feel a stretch in the calf.
4
Keep the back leg mostly straight for the gastrocnemius; bend it slightly for a deeper lower-calf feel.
5
Hold, breathe, switch sides.

Another way

Move slowly and breathe. This is about feeling the muscles and opening the hips, not speed.