Workouts · Mobility

Deep Hips & Hamstrings in 20

Long holds for the tightest places — the session for the day your hamstrings feel like cables.

20 minbeginnermatmobilitylight
Why it works. Held stretches past ninety seconds are where stubborn tissue finally negotiates.

Warm-up

Easy march and hip circles — 60s
Slow bodyweight squats — 45s

The workout

  1. hamstring stretch — 3 × 45s each side
    rest 15s
  2. butterfly stretch — 3 × 45s
    rest 15s
  3. glute stretch — 2 × 45s each side
    rest 15s
  4. runners stretch — 2 × 40s each side
    rest 15s

Cool-down

Lying flat, long exhales — 60s
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 105 min · beginnerDesk Micro-Break in 512 min · beginnerDesk Posture Reset in 12

Do it guided, in HealthApp

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

Download on the App StoreOpen in the app