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How to (really) loosen your hips

Goblet squat

Squat down, dropping your butt as low to the ground as possible while sliding your arms on the inside of your legs. Return to start. Perform 12 reps.

Hip openers

Sitting up straight with your hands on the ground, simply drop both knees to the ground, one going away from the body and one towards the body. Alternate sides, performing six reps per side.

Crab reach

Sitting on all fours, slightly lift your butt up off the ground. Extend the hips up as high in the air as possible while reaching over the head and opposite shoulder with one arm. Put the arm back on the ground and switch sides; perform six reps per side.

Six-point hip rock

Put hands, knees, and feet on the ground (i.e., six points of contact with the floor). Try to spread your knees as far as part as possible. Keeping your chest up, rock back and forth. Perform 12 reps.

Lateral/medial hip swing

Keeping one knee on the ground, straighten the opposite leg and swing it behind the other leg while dropping your butt toward the ground. Swing your leg in the opposite direction as far as possible and drop your butt toward the ground. Switch sides; perform six reps per side.

Step back lunge with overhead reach

Step back, keeping the leg relatively straight, and drop your back knee toward the ground while reaching up over the head, keeping the arm straight. Switch sides; perform six reps per side.

Lateral lunge with lateral reach

Step out to the side, keeping the opposite leg straight, and drop down into a squat while reaching with both arms to the outside of the body. Switch sides; perform six reps per side.

Lateral lunge with medial reach

Step out to the side, keeping the opposite leg straight, and drop down into a squat while reaching with both arms to the inside part of the foot on the straight leg. Switch sides; perform six reps per side.

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