Mobility / Yoga
Free hips · 12 min
Hip mobility to run, sit and move better.
- 11 min 45 sDuration
- 12intervals
- 1block
Do it in Tempoora
Free, no account needed. It goes into your library and starts with one tap.
Hips
12 rounds · 45 s work · 15 s rest
- Hip circles on all foursBig circles with each knee.
- 90/90Rotate your knees side to side.
- Left low lungeHips forward.
- Right low lungeHips forward.
- Frog stretchKnees wide, hips back.
- Deep squatHeels down.
- Left pigeonBreathe into the hip.
- Right pigeonBreathe into the hip.
- ButterflySoles together, long back.
- Glute bridgeActivate after stretching.
- Leg swingsStanding, front to back. Switch halfway.
- Deep breathingFinish calm.
How to do it with Tempoora
- 1
Tap “Do it in Tempoora” and add it to your library.
- 2
Press play: countdown, then move.
- 3
The app calls out every exercise and every rest with voice and sound.