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HipHip
Hip

Desk Hips Reset

14 days 2 stages

Days 1–7

Unlock

Days 8–14

Own it

Undo the stiffness from long days of sitting in two weeks.

When to use it

  • Hips feel tight after sitting
  • Lower back stiffness in the morning
  • Struggle to sit cross-legged or squat deep

This protocol is general guidance, not a diagnosis. If pain is severe, getting worse, or you can't put weight on it, see a medical professional first.

The plan

  1. 1

    Days 1–7

    Unlock

    Open up the front of the hips

    Daily

    • Couch Stretch2 × 60s each side
    • 90/90 Hip Switch2 × 10
    • Seated Hip Flexor Lift2 × 10 each side
    Open session
  2. 2

    Days 8–14

    Own it

    Strength in the new range

    Every other day

    • ATG Split Squat3 × 8 each side
    • Copenhagen Plank3 × 20s each side
    • 90/90 Hip Switch2 × 10
    Open session