Hey EPIC people!

Your hips don’t lie!

Hip mobility is crucial for everyone! Whether you’re working 8 hours a day hunched over a desk, spending hours studying in the library, or frequently commuting on long flights, sitting weakens the hip flexor and glute muscles which negatively impact our day to day lives.

The hip joint is very complex and made up of over 15 muscles that work together to give you a full range of motion. Hip flexibility and mobility allows us to move more freely and efficiently. From an athletic perspective, poor hip mobility can cause us to execute exercises incorrectly and put unwanted strain on our back muscles. Improving hip mobility will increase athletic performance and help prevent lower back pain or injuries.

Here are a series of exercises you can incorporate into your daily program for hip mobility:

90/90 fold

Hip Wave


Cossack Squat (with hands on the ground)

Exercise Breakdown: 

90/90 Fold:

  1. Start, sitting tall in a 90/90 position. There should be a 90 degree angle at both of your ankles, knees and your hips, resulting in one leg being in front of you and one to your side/behind you.
  2. Hinge forward from your hips, bringing your upper body as parallel to the floor as you can.
  3. Rise back up and repeat the exercise 10 to 12 times.
  4. Rearrange your legs so the one that was behind you is now in front. Repeat the exercise.

Hip Wave:

  1. Start in a lunge position.
  2. Bring your body and front knee forward, keeping your heel planted.
  3. Lean back extending the front leg out.
  4. Bring your opposite arm overhead reaching for your front toes and back again.
  5. Repeat the exercise 10 to 12 times per side.


  1. Start in a tabletop position.
  2. Move your right and left knee out towards your side and turn your feet out towards the side.
  3. Slowly lower down to your forearms with palms facing the floor, hips moving back.
  4. Bring your body back up.
  5. Repeat the exercise 10 to 12 times.

Cossack Squat (with hands on the ground):

  1. Stand with your feet in a wide stand and your toes pointing out to the sides
  2. Plant your hands on the ground, shoulder length apart
  3. Squat to the right, going as low as it feels comfortable. Keep your weight in your heels.
  4. Return to the starting position and repeat on the left side
  5. Repeat the exercise 8 to 12 times per side.

Sitting for any long period of time will contribute to lack of hip mobility due to tight muscles. Adding these simple hip mobility exercises to your routine are a great way to release tension built up in the hips. 

Want to work on your hip mobility and range of motion? Want to gain strength properly? Want to level up your body and mind?

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