Mobility30 minNo equipmentHips and low back

30-Minute Bodyweight Mobility Workout (Hips and low back)

A 30-minute no-equipment mobility session, hips and low back focus: 90/90 hip switch, Pigeon stretch, Hamstring floss, Bird dog, Knee-to-wall ankle rock, Deep squat hold, Down dog to cobra and 90/90 breathing (feet on couch). Warm-up and cool-down are built in, and every step is on the clock.

You'll need: Just floor space. A couch, step or wall helps.

Before you start: Ease into every position. These should feel like stretching and moving, not straining.

Warm-up 3:00

90/90 breathing (feet on couch) · Cat-cow · Arm circles · Standing hip circles · Leg swings · Inchworm (30 s each)

Main circuit 2 rounds · 75s work / 15s rest

90/90 hip switch · slow Seated, both knees bent 90°, rotate knees side to side, stay tall.

EasierHands behind you for support.HarderHands-free, add a forward lean.

Pigeon stretch · hold · both sides Front shin angled, back leg long, hips square. Ease in. Switch at the beep.

EasierFigure-4 stretch on your back.HarderFold forward over the shin.

Hamstring floss · slow · both sides On your back, leg up, gently bend and straighten the knee. Switch at the beep.

EasierUse a towel around the foot.HarderHold longer at end range.

Bird dog · slow Reach opposite arm and leg long, hips level, pause 2 s.

EasierLeg only.HarderElbow-to-knee crunch between reps.

Knee-to-wall ankle rock · slow · both sides Half-kneeling facing a wall, drive the front knee over the toes, heel stays down. Switch at the beep.

EasierFoot closer to the wall.HarderFoot further back.

Deep squat hold · hold Sit into your deepest comfortable squat, hold a doorframe if needed, gently shift side to side.

EasierHeels on a folded towel.HarderArms overhead.

Down dog to cobra · slow Flow from hips-high down dog to a gentle cobra, breathe with each move.

EasierKnees down.HarderPause in each position.

90/90 breathing (feet on couch) · breathe On your back, calves on the couch, slow nose inhale, long exhale.

Easier—Harder—

Cool-down

Child's pose breathing · 90/90 breathing (feet on couch) · Down dog to cobra · Cat-cow · Pigeon stretch · Thoracic open book (30 s each)

How to progress

Aim for slightly better range over weeks, not in one session. Move slowly, breathe out into each position, and stop short of pain.

Why this works

Slow, controlled positions taken toward end range, plus breathing. Moving through range regularly helps you keep it, and it makes a good active-recovery day between harder sessions.

Safety: Stop any exercise that causes sharp or joint pain. Move with control, choose a load you could lift 2–3 more times, and pick the easier option whenever form slips.

Interrupted?

Tap Pause, or just leave the screen and the timer pauses itself. Your place is saved on this device, so you can come back later and tap Resume there. Lost track mid-circuit? Restart this round takes you back to the first exercise of the current round.

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