Hip Flow
Hip Flow is a dynamic mobility sequence performed on all fours that involves rocking and circling the hips to lubricate the joints and improve range of motion. It targets the hip capsule, flexors, and glutes, making it an excellent warm-up for lower body training.
While this is an unloaded mobility drill, AI coaching optimizes it by analyzing your recovery metrics like HRV and sleep quality to determine if your hips are tight from fatigue or inactivity. If you've logged hip pain during squats in previous sessions, the app remembers this association and prioritizes Hip Flow as a preparatory movement to ensure your joints are ready for loading.
Form Cues
- Start on all fours with wrists under shoulders and knees under hips
- Gently rock your hips back toward your heels
- Circle the hips slowly to explore the joint's full range
- Breathe deeply into your belly to encourage relaxation
- Keep your spine neutral and core lightly engaged
- Don't force the hips into sharp pain or pinching
- Don't rush the movement; keep the tempo controlled
- Don't excessively arch your lower back
- Don't let your shoulders shrug up toward your ears
Common Mistakes
- Moving too quickly
- Arching the lower back excessively
- Holding breath during movement
- Pushing through sharp joint pain
- Rounding the upper spine
Muscles Worked
This exercise primarily targets the hip flexors and deep hip rotators by taking the femoral head through a gentle, circular range of motion. It also engages the glutes and core stabilizers to maintain pelvic neutrality while loosening the hip capsule.
Primary
Secondary
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