The 'glute amnesia' fix: 3 simple moves to wake up your hips after 8 hours of sitting

At 35, I've discovered that strong hips are a key factor in maintaining mobility and overall body health as I age. They not only improve my squatting, deadlifting and lunging abilities, but also enhance my walking, running and hiking experiences. To combat tight hips from extended sitting, I recommend three simple exercises: single-leg hinge, lean back with hip lift, and figure-4 squat. These workouts focus on strength, range of motion, balance and stability, making them perfect for those who spend long hours at a desk.

The single-leg hinge exercise opens and rotates your hips while stretching the inner thigh muscles. Stand next to a chair, extend your right leg out to the side, and hinge forward at your hips while lowering your chest toward the ground. Pause when you feel a stretch, then return to the starting position. Perform 3 sets of 10-12 repetitions per side, twice per week.

The lean back with hip lift targets your hip flexors and quads. Kneel on a yoga mat, extend your arms and slowly lean back as far as comfortable without lifting your knees or losing your straight spine. Pause, then press your hips upward and return to the starting position. Aim for 2 sets of 8-10 reps, several times per week.

Lastly, the figure-4 squat challenges your balance, control and stability. Stand with feet hip-width apart, place your right foot above your left knee and gently open your right hip. Lower into a single-leg squat while maintaining the figure-4 position, keeping your chest lifted and back straight. Perform 2 sets of 6-8 reps per leg, several times per week. Always listen to your body and stop if you experience pain, numbness or tingling. If needed, consult a professional for personalized guidance.