Hip Mobility Flow
Hip mobility flow. 90/90, pigeon-style hamstring, hip flexor stretch, glute stretch. ~12 min for hip-cleared lifters.
Estimated session
- Movements 4
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | 90 90 Hamstring 30s per side. 90/90 hip rotation. 2 × 30s · rest 0s | 2 | 30s | 0s |
| 02 | Lying Hamstring Hold 30s per side. 2 × 30s · rest 0s | 2 | 30s | 0s |
| 03 | Intermediate Hip Flexor and Quad Stretch 30s per side. 2 × 30s · rest 0s | 2 | 30s | 0s |
| 04 | Ankle On The Knee Glute stretch — 30s per side. 2 × 30s · rest 0s | 2 | 30s | 0s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Static holds, not dynamic drills: hold each position, no bouncing. Cap intensity at RPE 5 (strong stretch, no sharp pain); if the user reports >RPE 5, cue them to reduce range, not push deeper. Do both sides each set; add a 3rd hold on the tighter side. Schedule as recovery-day or post-warmup on leg day, never cold before heavy squats (blunts output). Sub: pigeon-style holds → supine figure-4 if front-of-hip pinch reported; 90/90 → seated external-rotation hold if floor sitting is limited.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Hip Mobility Flow template?
Static holds, not dynamic drills: hold each position, no bouncing. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Hip Mobility Flow, and how long does it take?
Hip Mobility Flow runs 4 movements and about 8 working sets, roughly 14 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
iOS · Works offline
Aleks · Coach
Proposal — add weight