Workouts · Mobility

Happy Hips in 15

For desk-bound hips: the world’s greatest stretch, deep holds, and gentle openers, fifteen quiet minutes.

15 minbeginnermatmobilitylight
Why it works. Hips take the sitting day hardest — regular targeted mobility gives back the range the chair takes.

Warm-up

Easy march, tall posture — 30s
Standing hip circles, both ways — 45s

The workout

  1. rest 20s
  2. butterfly stretch — 3 × 40s
    rest 15s
  3. glute stretch — 2 × 40s each side
    rest 15s
  4. sphinx — 2 × 30s
    rest 15s
  5. hamstring stretch — 2 × 30s each side
    rest 15s

Cool-down

Deep squat hold, holding something stable — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More mobility sessions

20 min · beginnerActive Recovery in 2010 min · beginnerChair Mobility in 1020 min · beginnerDeep Hips & Hamstrings in 205 min · beginnerDesk Micro-Break in 5

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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