Hip flexor stretch
Figure-four stretch
Pigeon pose
Butterfly stretch
Lizard pose
Deep squat hold
90/90 hip stretch
Seated forward fold
Glute bridge
Leg swings
Hip circles
Walking lunges
Foam rolling glutes
Foam rolling outer hips
Dynamic warm-up before activity
Gentle daily mobility work
Hold each stretch 20 to 30 seconds
Breathe slowly and deeply
Stop if you feel sharp pain