how to fix stiff hips - mobility flow with a yoga expert

Tight hips? You’re in the right place. A while back I had the pleasure of connecting with Francesca Golfetto, a former professional ballet dancer turned yogi. She guided me through the best hip mobility flow I’ve ever done, and now I’m here to share it with you. In this piece I do my best to break down and summarize the flow we did together into an easily digestible article for you. Still, it might be easiest for you to just take a look at the full video below, and do it along with us! 

Whether you’re a yogi, a runner, or just someone looking to move better, dedicating time to hip mobility can transform the way you feel and perform. Try this flow consistently, and you’ll soon notice a significant difference in your movement quality!

Follow along with the full hip flow here

A lot of us are guilty of lacking balance in our training routines, putting lots of emphasis on strength but very little on flexibility. So, before diving into the exercises from Francesca’s hip-flow that I think will help you loosen those tight hips, let’s quickly reflect on why hip mobility is so important. 

Many of you reading this probably sit quite a bit at work and have limited hip mobility. Limited hip mobility can lead to lower back pain, poor posture, and even knee discomfort. By incorporating dynamic hip-opening movements into your routine, you can improve range of motion, prevent injuries, and enhance overall movement efficiency.

Overview

Francesca’s flow focuses on gradually warming up the hips, activating key muscle groups, and increasing flexibility through controlled movements. I try to extract the key parts of the flow here for you to get started with, but if you want more, check out the full video here.

1. Rocking & Squat Activation

• Start on your back and gently rock forward and backward, massaging your spine.

• Transition into a deep squat with your hands on the inside of your knees.

• Press your elbows against your knees, opening the hips while keeping your chest lifted.

• Activate your hip flexors by squeezing your knees inward, then engage your glutes to push them outward.

our flow started with a dynamic squat where we rock from side to side

2. Hip Circles & Spinal Warm-Up

• Move onto all fours and take slow, intentional hip circles.

• Close your eyes and focus on loosening any tight areas, tilting your tailbone as you move.

• Stack your toes under and sink your hips back towards your heels, keeping your spine engaged.

• Squeeze your inner thighs and round your spine as you shift forward, then arch your back as you exhale.

warming up the spine with hip circles. Using yoga mats from Movement Made

3. Lunge & Dynamic Stretching

• Step your left foot forward into a deep lunge, keeping your back knee lifted.

• Slowly rock your hips forward and back to lengthen the hip flexors.

• Lower your knee to the ground and press your front foot firmly into the mat.

• Engage your inner thighs, creating tension between your feet to deepen the stretch.

• Drop to your forearms for a deeper opening, pulling your chest forward.

opening up the hip flexors

4. Side Lunge & Internal Rotation Work

• Transition into a side lunge, shifting your weight from one side to the other.

• Try to keep your heel grounded and your hips low, allowing your groin to open.

• For an added challenge, tuck your toes under and activate your posterior chain.

• Engage your glutes as you move dynamically between sides.

stretching the glutes and inner thighs with side lunges

5. Pancake Stretch & Active Resistance

• Sit in a wide straddle and place your hands on the inside of your knees.

• Bend your knees slightly and press them down while lengthening your spine.

• Gradually straighten your legs while maintaining an engaged core.

• Use small rocking motions to encourage movement and relaxation in tight areas.

if you don’t have a partner to assist, you can use dumbbells placed on the knees for this stretch

Flexibility, I think, is something many of us feel we don’t need to worry about when we’re younger. But if, later on, we want to continue to be able to move the way we do when we are young, investing some of your training time into increased mobility and flexibility now will pay dividends. 

Another key thing to note in conclusion is this: mobility is not just about passive stretching—it’s about developing strength and control through your full range of motion. Francesca emphasizes active engagement, encouraging you to press, squeeze, and create tension while moving through these stretches. Over time, these techniques can lead to greater flexibility, enhanced athletic performance, and reduced discomfort in daily movements.

For more mobility drills, personalized flexibility tips, and movement tutorials, be sure to check out Francesca’s yoga sessions and stay tuned for future guides on unlocking your body’s full potential.

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