10-Minute Mobility Routine for Tight Hips (Desk Workers)

If you sit for long hours, tight hips can lead to stiffness, lower-back discomfort, and reduced movement quality. This 10-minute routine is designed for desk workers and can be done at home with no equipment.

Before you start

• Move slowly and stay pain-free (you should feel a stretch, not sharp pain).

• Breathe through each rep—exhale as you sink deeper.

• Do this 4–6 days per week, especially after long sitting.

The 10-minute hip mobility routine

1) 90/90 hip switches (1 minute)

Sit on the floor with both knees bent at 90°. Rotate your knees side to side under control. Keep your chest tall.

2) Half-kneeling hip flexor stretch (2 minutes)

Kneel with one knee down. Tuck your pelvis (glutes on) and gently shift forward. Add an overhead reach for a deeper stretch. 1 minute per side.

3) Glute bridge (1 minute)

Lie on your back, feet flat. Squeeze glutes and lift hips. Pause 1 second at the top each rep.

4) World’s greatest stretch (3 minutes)

From a lunge, place both hands inside the front foot. Rotate your chest and reach one arm up. 90 seconds per side.

5) Deep squat hold (2 minutes)

Hold a comfortable deep squat. Keep heels down if possible. Use a door frame or sturdy support if needed.

6) Standing hip CARs (1 minute)

Holding onto support, slowly circle one knee up/out/back/down. Control the movement. 30 seconds per side.

Common mistakes

• Rushing through stretches—slow down and breathe.

• Letting the lower back arch in the hip flexor stretch—tuck the pelvis.

• Forcing range of motion—stay controlled and pain-free.

  
  

Want a personalised home plan?

If you want a structured home program tailored to your goals, I can build a plan around your schedule, equipment, and fitness level. Get in touch through the site to start.

Disclaimer: This content is for general information and isn’t medical advice. If you have pain or an injury, speak to a qualified professional.