Struggling with tight, stiff hips from sitting all day? This comprehensive tutorial teaches you everything about hip external rotation flexibility. Learn the anatomy behind hip mobility, self-assess your current range of motion, and master key hip stretches with modifications for all levels. This step-by-step guide helps increase flexibility in external rotation of the hip and could help with hip/ gluteal discomfort, soreness and hip stiffness. Improve your hip flexibility and mobility with proper technique—no coach needed. Ideal for 35-55 desk workers and anyone dealing with hip and muscular stiffness ready to take control of their movement. Perfect for those seeking Pilates and mobility class alternatives at home! VIDEO TIMELINE 0:00 - 0:45 | Introduction 0:47 - 1:30 | Hip External Rotation Intro 2:15 - 3:00 Hip Anatomy Overview 3:00 - 3:50 | Hip Conditions affecting Range of Motion 3:50 - 4:15 | Lessons from Coaching & Osteopathy 4:16 - 6:45 | How to Assess Your Hip 6:45 - 9:00 | Accessible Hip Stretches for External Rotation Beginner-friendly hip external rotation stretches Proper setup and form Modifications for tight hips Common mistakes to avoid 09:30 - 14:30 | Pigeon Stretch: Basics to Advanced Starting position breakdown Step-by-step progressions Regression options (for very tight hips) Advanced variations 13:40 - 16:00 | Double pigeon - Progression 16:00 - 16:30 | Close #hipmobility #hipstretch #hippain #hiprotation #pilates #mobilitytraining #stretching #stretchingexercises #flexibilitytraining #fitnessjourney #hipflexibility