Move · Videos · Mobility · 16 min

16-Minute Hip Rotation Mobility Routine with a Bench and Band

16-Minute Hip Rotation Mobility Routine with a Bench and Band — video by Dr. Jenny Ochoa Play · 15:53

Video by Dr. Jenny Ochoa on YouTube · Open on YouTube

Physical therapist Dr. Jenny Ochoa leads a hip rotation session: kneeling lunge openers with a pelvic tuck, hands-and-knees hip circles, a pigeon stretch on a bench or bed, 90/90 switches with reaches, and seated inward-rotation drills with a block between the knees, then with a loop band.

  • 16 min
  • Intermediate
  • Low impact (no jumping)
  • bench, resistance band
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Step by step 9

Tap a time to watch that step in the video.

  1. Kneeling lunge opener: squeeze the glute, tuck the pelvis, lunge forward and hold 5 to 7 seconds; 90 s a side. 0:31
  2. Other side: the same lunge opener, with the option of resting the back foot on a box for more quad stretch. 2:10
  3. Hands-and-knees hip circles: lift the leg out, up and round with the core still, six each side. 3:41
  4. Bench pigeon: front leg on a bench or bed, back leg down, then turn over the leg with a deep breath; both sides. 7:17
  5. Pigeon option: thread the arm under, then open it up to the ceiling. 9:29
  6. 90/90 flapjacks: tip the knees from side to side as you lean forward, hands down if needed, for a minute. 10:14
  7. Add reaches: as you switch, push the hips forward, squeeze the glute and reach the arm back and across. 11:29
  8. Seated inward rotation: block between the knees, sit tall and swing one foot out at a time, 10 each side. 12:35
  9. With a loop band round the ankles: hold one leg still while the other pushes out, 10 each side. 14:05

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Squeeze the glute and tuck the pelvis before lunging forward
  • Keep the core still so the hip, not the low back, draws the circle
  • Stay tall in the seated rotations instead of leaning

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Hips takes loadlunge opener, hip circles, pigeon, 90/90, rotations
  • Shoulders movesall-fours support for hip circles
  • Wrists & hands moveshands-and-knees hip circles
  • Lower back movestwisting over the leg in bench pigeon
  • Knees moveskneeling lunge, all fours, 90/90 sit
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Pigeon on a bed or higher bench; a hand down in the 90/90 switches

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Dr. Jenny Ochoa; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety