Tiffany's Training

Watch on YouTube
Mobility Calves • Glutes

Stiff Hips? Do This 18-Minute Flexibility Routine

18 min Beginner Mat No Jumping
Start Workout on YouTube Back to Workout Library

About This Workout

Take time to stretch and move with this 18-minute lower-body stretch and mobility routine at home. Follow along with deep squat holds, pigeon stretches, hamstring rockbacks, seated stretches, and hip-opening movements that focus on your hips, hamstrings, glutes, and thighs.

Please visit my website for free workouts, programs, and resources: https://tiffanystraining.com/

Use this routine after a workout or on a recovery day to work on lower-body flexibility and mobility. Move within a comfortable range, ease into each position, and adjust the stretches to suit your body. Avoid forcing a stretch or pushing through pain.

Workout Chapters

  1. 0:00Intro
  2. 0:15Deep Squat Hold + Reach
  3. 1:15Half Pigeon Leans — Right
  4. 2:15Half Pigeon Leans — Left
  5. 3:15Pigeon Stretch — Right
  6. 4:15Pigeon Stretch — Left
  7. 5:15Hamstring Rockbacks — Right
  8. 6:15Hamstring Rockbacks — Left
  9. 7:16Forward Fold 90/90
  10. 8:15Seated Forward Fold — Dynamic
  11. 9:16Single-Leg Hamstring Stretch — Right
  12. 10:16Single-Leg Hamstring Stretch — Left
  13. 11:16Frog Arch & Flex
  14. 12:16Child's Pose with Side Reach
  15. 13:16Dragon Stretch — Right
  16. 14:16Dragon Stretch — Left
  17. 15:16Prone Quad + Hip Opener
  18. 16:16Deep Squat Hold

Related Workouts

Keep going with another workout that matches this training style.

Scroll to Top