Hip Flexor Stretches PDF, 10-Minute Tight Hip Mobility Routine for Desk Workers, Runners & Cyclists, Printable Hip Stretching Guide
Created by Joseph Lurus, NASM Certified Personal Trainer and Corrective Exercise Specialist, in Homer, Alaska.
A printable 10-minute daily stretching and mobility routine for tight hip flexors and stiff hips. Short, simple, and easy to follow, it fits into a busy day and needs little to no equipment.
What's inside
- A complete 10-minute routine, step by step
- Clear form cues and hold times for every movement
- Easier and harder options where helpful
- Simple daily checklist to build the habit
The routine, phase by phase
- Release: psoas, iliacus, and TFL
- Lengthen: couch stretch and 90/90 hip mobility
- Activate: single-leg glute work and active psoas lift-offs
- Integrate: lateral Cossack squat transitions
Who it's for: anyone who sits for long hours, plus runners and cyclists.
How it works: Instant PDF download. Open it on your phone, tablet, or computer, or print it at home (US Letter size (prints fine on A4 too)). Personal use only; please do not share or resell.
This is educational exercise guidance. It is not medical advice and not a substitute for evaluation or care from a physician or physical therapist. Results vary. Stop any exercise that causes sharp pain, and seek medical care for numbness, weakness, or pain that spreads or worsens.
Designed by Joseph Lurus, NASM CPT / Beyond Your Limits Fitness. Cover art and layout created with the help of AI tools.
