15 Min HIP Mobility and LOWER BODY Stretch

About this workout

A 16-minute easy-level stretching and mobility workout for the lower body, with no equipment. It is low impact with no jumping, which suits small spaces and downstairs neighbors.

How it runs

After a 26-second intro, you move through 16 timed work blocks of about 50 seconds, each followed by 10 seconds of rest. A beep marks every change, so you can follow along without watching the clock.

Exercises to practice

Related movements from the Joy2Move exercise library. Learn the form before you start; the video may use different variations.

• Half-kneeling windmill (bodyweight)
• Cat–cow (bodyweight)
• Split squat (bodyweight)
• Wall sit (bodyweight)
• Alternating cossack squat (bodyweight)
• Kang squat (kettlebell)