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.
Iridium includes this flow when your warmup preferences utilize dynamic routines or when your 7-day history indicates significant recent load on the lower body. The algorithm treats this as a non-fatiguing primer for the hip hinge pattern, ensuring it prepares the hip complex without adding effective volume that would count against your Maximum Recoverable Volume limits.
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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