Glute & Hip Reset
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 13.
Exercises
14 moves · about 16 min
About this routine
Deep buttock tightness doesn't stay local — it radiates into the lower back, shifts your gait, and makes sitting uncomfortable. Glute & Hip Reset on Flexor targets the lateral rotators of the hip to release deep glute tension and re-center the pelvis.
Re-center from the ground up
Cat-cow, pelvic tilt press, bridge, hip bridges, dead bug, single-leg glute bridges, bird dog, 90/90 hip switch, 90/90, figure four stretch, leaning figure four, hamstring pulls, pigeon, and child's pose form a progressive reset sequence. Activation exercises like single-leg glute bridges and bird dog precede deeper stretches so the pelvis finds stability before length.
Why glutes and hips together?
Piriformis and deep lateral rotators tighten from sitting, running, and compensatory movement patterns. Pigeon and figure four variations address these areas directly, while 90/90 work supports rotational balance around the pelvis.
- Re-centers the pelvis and releases deep glute tension
- Supports lower-back comfort by addressing hip contributors
- Intermediate difficulty with no equipment needed
Flexor built this for recovery sessions when your hips and glutes feel overworked or neglected. Hamstring pulls and pigeon close the routine with sustained holds for tissue that resists quick fixes.
Activation before depth
Pelvic tilt press and bridge establish neutral pelvis before dead bug and single-leg glute bridges fire the deep stabilizers. Bird dog adds cross-body coordination, and 90/90 hip switch with 90/90 positions support rotational balance. Figure four and leaning figure four progress into deeper glute release before hamstring pulls and pigeon provide sustained capsular and piriformis length.
Glute & Hip Reset is an intermediate comfort-focused routine tagged for hips and mobility. It re-centers the pelvis and releases tension in the deep glutes — addressing contributors to lower-back discomfort through the hip rather than the spine alone.
What this session supports
- Re-centers the pelvis and releases tension in the deep glutes and piriformis.
Common questions
What kind of routine is Glute & Hip Reset?
Glute & Hip Reset is organised in Flexor as a pain relief routine. Use it as general wellness guidance and keep the range comfortable throughout.
How long does Glute & Hip Reset take?
Glute & Hip Reset takes about 16 min at the guided pace. You can pause, repeat, or stop whenever you need to.
How many stretches are in Glute & Hip Reset?
Glute & Hip Reset includes 14 guided exercises covering your core, lower back, hips, and hip flexors. Follow along in order, and skip any move that does not feel right for you.
Is Glute & Hip Reset good for beginners?
Glute & Hip Reset is set at a intermediate level in Flexor. Move gently, breathe steadily, and shorten the holds if you want more time to ease in.
Do you need any equipment for Glute & Hip Reset?
No. Glute & Hip Reset is a no-equipment routine — you only need a little space to move comfortably.
Can this routine treat pain or injuries?
No. Comfort-focused and mobility routines in Flexor support general wellness only. They are not physiotherapy, diagnosis, or medical treatment. Seek professional advice for pain, injury, or health conditions.
Related routines
More sessions in a similar rhythm.
