Intermediate · 12 min
Hips II
Ease and open tight hips with focused stretches for improved flexibility. Counteract the effects of prolonged sitting with this routine. Suitable for those at an intermediate level.
Total session: 12:53 · Includes preparation and side changes.
Ready when you are
Squat stretch
Movement instructions
Stand with your feet slightly wider than your hips and toes turned out. Lower into a comfortable squat. Bring your palms together and rest your elbows inside your knees.
Choose a shallow squat if deep squats are unfamiliar. Stop and seek advice if it hurts.
Total (including preparation): 12:53 · 12:53 remaining
Up next: Squat stretch · 1:00
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Squat stretch1:00
- Frog pose1:00
- Lizard pose · Both sides2:00
- Pigeon · Both sides2:00
- Happy baby1:00
- Lying figure four · Both sides2:00
- Folded butterfly1:00
- Double pigeon · Both sides1:00
- Reclined butterfly1:00
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
720 seconds moving + 53 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Hips II.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
9 timed steps use 9 different movements. Starting positions: Standing, Floor. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Squat stretch | 60 |
| 2 | Frog pose | 60 |
| 3 | Lizard pose | 120 |
| 4 | Pigeon | 120 |
| 5 | Happy baby | 60 |
| 6 | Lying figure four | 120 |
| 7 | Folded butterfly | 60 |
| 8 | Double pigeon | 60 |
| 9 | Reclined butterfly | 60 |
Routine overview
What you’ll move through.
9 timed steps · 12 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Squat stretch
Standing · Focus: hips, inner thighs, ankles.
- 02
60sFrog pose
Floor · Focus: inner thighs, hips.
- 03
120sLizard pose
Floor · Focus: hips, inner thighs, hip flexors.
- 04
120sPigeon
Floor · Focus: hips, glutes.
- 05
60sHappy baby
Floor · Focus: hips, inner thighs.
- 06
120sLying figure four
Floor · Focus: hips, glutes.
- 07
60sFolded butterfly
Floor · Focus: hips, inner thighs, back.
- 08
60sDouble pigeon
Floor · Focus: hips, glutes.
- 09
60sReclined butterfly
Floor · Focus: hips, inner thighs.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 60 seconds
Squat stretch
- Stand with your feet slightly wider than your hips and toes turned out.
- Lower into a comfortable squat.
- Bring your palms together and rest your elbows inside your knees.
Keep your chest lifted and choose a depth where your heels stay supported.
For less intensity, hold a stable support and stay in a higher squat.
Step 2 · 60 seconds
Frog pose
- Start on hands and knees.
- Slide your knees apart comfortably and turn your feet outward.
- Lower to your forearms and ease your hips back slightly.
Cushion your knees and use a small range rather than forcing them wider.
For less intensity, use a smaller stance and keep your hands on sturdy blocks for support.
Step 3 · 120 seconds
Lizard pose
- Start on hands and knees.
- Step one foot outside the same-side hand, keeping your back knee down.
- Gently let your hips move forward.
- Return slowly and repeat on the other side.
Stay on your hands; lower to forearms only if comfortable.
For less intensity, use a smaller stance and keep your hands on sturdy blocks for support.
Step 4 · 120 seconds
Pigeon
- Start on hands and knees.
- Bring one knee forward and place the shin across the mat.
- Extend your other leg behind you and keep your hips level.
- Rest upright or fold forward, then repeat on the other side.
Support the front hip with a cushion; do not force the shin parallel to the mat.
For less intensity, place a firm cushion under the hip of your bent leg, or use a lying figure-four stretch.
Step 5 · 60 seconds
Happy baby
- Lie on your back and bring your knees toward your chest.
- Hold the outside edges of your feet, with soles facing upward.
- Let your knees open and draw them gently toward the floor.
Keep your head and lower back resting on the mat.
For less intensity, hold behind your thighs instead of reaching for your feet.
Step 6 · 120 seconds
Lying figure four
- Lie on your back with your knees bent and feet flat.
- Cross one ankle over the opposite thigh.
- Hold behind the supporting thigh and gently draw it toward you.
- Release and repeat on the other side.
Keep the crossed foot flexed and your head on the mat.
For less intensity, leave the supporting foot on the floor.
Step 7 · 60 seconds
Folded butterfly
- Sit with the soles of your feet together and knees open.
- Hinge forward from your hips and reach your arms ahead.
- Pause at a comfortable stretch and breathe.
Keep your back long and let your knees relax without pressing them.
For less intensity, support your knees with cushions and move your feet farther from your hips.
Step 8 · 60 seconds
Double pigeon
- Sit with one bent shin in front of you.
- Stack your other shin above it, with ankle over knee.
- Sit tall, then lean forward slightly if comfortable.
- Uncross slowly and change sides.
Support gaps with cushions and avoid pressing on your knees.
For less intensity, keep the crossed ankle farther from your body and sit taller.
Step 9 · 60 seconds
Reclined butterfly
- Lie on your back with your knees bent.
- Bring the soles of your feet together and let your knees open.
- Rest your arms beside you and breathe slowly.
Support your knees with cushions rather than pressing them down.
For less intensity, support your knees with cushions and move your feet farther from your hips.
Keep moving
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