The hip is a ball-and-socket built for large ranges in every direction — and modern life parks it at 90 degrees for most of the day. The cost shows up elsewhere: squats that will not deepen, strides that shorten, lower backs that do the bending hips should share. Four movements cover the ranges that matter; five minutes a day moves them.
1. 90/90 rotations — rotation, the forgotten range
Sit with both knees bent at 90 degrees, one hip externally rotated (shin in front), the other internally (shin behind). Slowly switch sides, using hands for balance at first. Rotation is the hip range that disappears first and matters for everything from squatting to changing direction. Two minutes of slow switches, staying tall, teaches more than any stretch poster.
2. The couch stretch — hip extension and the flexors
From a half-kneeling position with the rear shin up against a couch or wall, squeeze the rear glute and gently tuck the pelvis until you feel the front of the rear thigh and hip stretch. Tight hip flexors are partly a strength-and-habit story (they spend all day shortened), so pair this with glute work rather than stretching alone. One minute per side, breathing slowly.
3. The deep squat hold — the ancestral resting position
Hold a support, sink to your deepest comfortable squat, heels down if possible (a small heel lift is fine), chest proud, and accumulate time — start with 3 × 20 seconds. This single position loads hip flexion, external rotation and ankle range together, and it is the fastest diagnostic you own: whichever direction pulls or pinches is the direction to work.
4. Glute medius work — the stabiliser
Mobility without strength is borrowed range. The gluteus medius keeps the pelvis level in walking, running and single-leg work. Side-lying abductions done strictly (top leg slightly behind the body line, no rolling back) or standing hip abduction against a band, 2–3 sets of 10–15, three times a week, covers the base; progress to side-plank abductions as you strengthen.
Rules of engagement
Stretch sensations and muscular effort are expected; sharp pinching deep in the groin is not — repeated pinching, clicking with pain, or a hip that is losing range despite work deserves a physiotherapy assessment (labral and joint issues do not respond to internet routines). Move slowly, breathe, and judge progress monthly by positions (squat depth, stride comfort), not by daily feelings.
Bottom line: rotate, extend, squat deep, strengthen the side glutes — four movements, five minutes, most of what desk-shaped hips need.
