Most of us rarely explore the full range of motion our hips are capable of. This seated hip mobility sequence offers a gentle, accessible way to wake up your hips and improve their function—no special equipment required, just a bit of floor space (and optionally, a helpful puppy).
The Foundation: The 90-90 Position
Start in a seated 90-90 position, with both knees bent at approximately 90 degrees—one leg in front, one behind. This position itself is a worthwhile hip opener, but we’re going to take it further.
The Basic Movement Pattern
The pattern is surprisingly simple: rotate your torso toward whichever foot is forward. As you rotate, your back leg naturally extends out. Then return to the starting position. That’s it—rotate, extend, return.
But within this simple framework lies a world of exploration.
Adding Layers of Engagement
Once you’ve established the basic pattern, you can experiment with different points of emphasis:
Press the front thigh into the ground. This helps anchor the movement and creates a stable base for rotation.
Press the back foot into the floor. You might even lift your back knee slightly as you do this, engaging different muscles and deepening the stretch.
Or simply roll through the movement without much extra effort if that’s what your body is asking for.
The beauty of this sequence is that you get to choose your level of engagement based on how you feel in the moment.
Building Complexity
After exploring the basic pattern on both sides and shaking out your legs (always shake them out—it’s part of the process), you can add another layer.
The progression looks like this: rotate over the front leg, press that back foot down, lift the knee, set it back down, bend the back leg, and return to center. It’s the same foundational movement, just with an additional bend at the end.
A helpful cue: think about rotating the back hip forward first. This often helps you get more completely over your front leg and deepens the rotation.
The Little Moments Matter
Between sides, take yourself for “a little walk on your sits bones”—scooting forward and back while seated. It’s a small reset that makes a difference, giving your nervous system a moment to integrate what you just did before switching sides.
Why This Matters
Hip mobility isn’t just about being able to do impressive stretches. It’s about maintaining the health and function of joints we rely on for almost every movement we make. Sequences like this one help maintain and improve hip rotation, which tends to diminish as we age or spend extended time in fixed positions.
This practice is exploratory rather than prescriptive. There’s no perfect way to do it—just your way, based on what you discover as you move.
Give it a try, and see how it goes. Your hips (and the rest of your body) will thank you.
