Mobility Training for your Hips – Sustained Squat
Overview
A deep squat hold (toes slightly out, elbows inside knees) that opens the hips and groin while gently decompressing the lower back; hold 30–60 seconds, progressing to 1–5 minutes with support as needed.
Level
Beginner to advanced, depending on modifications.
Targets
Hips, lower back
Step by Step Instructions
- Set your stance
Stand with your feet slightly wider than hip-width and toes turned out a little. - Descend into the squat
Sit your hips down and back, dropping as low as you comfortably can. Keep your heels on the floor if possible. - Find your position
Bring your hands together in a prayer position at your chest. - Open the hips
Place your elbows inside your knees and gently press the knees outward to feel a stretch in your groin/inner thighs. - Posture & breathe
Keep your chest lifted, spine long, and core lightly braced. Breathe slowly through the nose. - Hold
Stay in the position for 30–60 seconds. As you improve, build up to 1–5 minutes. - Come up safely
Press through your feet and stand up with control. Repeat 2–3 times.
Tips / Modifications
- If heels lift, place a rolled towel or small wedge under them.
- Hold a sturdy object (doorframe, counter) for balance as you descend.
- Move gently—aim for a comfortable stretch, not pain.
[Video Transcript]
Do your hips feel tight? Try this exercise. It’s not always easy, but it can really help loosen up the hips and decompress your lower back. It’s a squat—you just need to get down to the ground. Turn your feet out slightly, then drop as low as you can. If you’re flexible, you can get all the way down. I like to put my hands in a prayer position and gently press my elbows against my knees to get a bigger stretch in the groin.
By doing this, you’re mobilizing your hips, decompressing your low back, and gaining strength and mobility in your back as well. See how long you can hold the squat—it’s great for hip mobility and low-back relief. Can you do one minute? Five? How long can you go?
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