Seated Hip Routine

Not every hip session requires standing lunges or a full mat spread. Seated Hip Routine is Flexor's beginner-friendly, space-efficient sequence for unpacking tight hip joints and glutes from the floor — or even adapted beside a chair.

Floor-based opening that fits small spaces

Move through cat-cow, pelvic tilt press, 90/90, butterfly, leaning 90/90, cross-leg fold, folded butterfly, happy baby, hamstring pulls, seated twist, and child's pose. Every exercise stays low to the ground, making this one of the most accessible hip routines in the Flexor library.

Beginner-friendly by design

1. Seated and reclined positions reduce balance demands
2. Happy baby and folded butterfly offer gentle adductor and hip opening
3. Seated twist adds thoracic rotation to complement hip work

Benefits include a targeted hip-opening sequence done entirely on the floor — ideal for mornings, TV time, or post-work spaciousness. Covers core, lower back, hip flexors, glutes, adductors, hamstrings, and knees.

Whether you're new to mobility work or returning after time away, this routine delivers flexibility and comfort-focused benefits without advanced positions or equipment.

Floor-based progression

Cat-cow and pelvic tilt press warm the spine before 90/90 and butterfly introduce seated hip rotation. Leaning 90/90 and cross-leg fold add progressive depth, while folded butterfly and happy baby open the adductors and hip capsule from a reclined position. Hamstring pulls and seated twist address posterior chain length and thoracic rotation before child's pose closes the session.

Seated Hip Routine is a beginner Flexor routine in recovery, mobility, and flexibility categories. Tags include comfort-focused, hips, and no-equipment — reflecting its role as an accessible entry point for hip mobility work that needs minimal space and zero props. Ideal for hotel rooms, living rooms, or anywhere you can sit on the floor for ten minutes.