How To Perform Active Hip Transitions (For All Fitness Levels)

These beginner to advanced modifications of Hip Transitions are a great way to improve hip mobility by strengthening all muscles that attach at and around the hip, including the hip flexors, glutes, and adductors.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): hip flexors, adductors, core, glutes

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Slowly lift both knees and transition from one position to another; maintain upright torso; breathe well throughout.

Before starting:

Be sure to regress your modification if you feel any pinching or discomfort in the hip joint.

1. Start by sitting on the floor with both feet in front of you, knees bent, and hands on the floor behind you.

2. Lay both knees down to their left side onto the floor without moving your torso. Aim to get the knees to touch the floor.

3. Slowly return both knees to the start, then proceed to move both knees down to their right side onto the floor. Continue to transition both knees left and right to improve the mobility of the hips.

4. (Advanced) Try the previous instructions hands free. Reach both arms in front of you, maintaining an upright torso as you slowly transition between the left and right side of your mat.

5. Breathe well throughout, aiming for smooth transitions overall.