Five-Minute Hip Flow

A configurable standing sequence with marching, side movement, weight shifts, extensions, and a shallow hinge. Every count and rest is editable before you start.

1. 1

   Supported march

   5 reps each side · Repetition · Rest 15s

   • Face the camera, or angle slightly toward it.
   • Rest a hand on your chair, wall, or countertop whenever you prefer.
   • Lift one knee to a height that feels comfortable, then lower it.
   • The app follows the range you show it during practice.

   Use your chair or wall whenever you prefer.

2. 2

   Standing abduction

   5 reps each side · Repetition · Rest 15s

   • Face the camera with both feet visible.
   • Move one leg out to the side within your comfortable range, then return.
   • Keep the rest of your body steady so the leg movement stays clear.

   Use your chair or wall whenever you prefer.

3. 3

   Lateral weight shift

   5 reps · Repetition · Rest 15s

   • Face the camera with a stable stance and both feet visible.
   • Shift your body gently from side to side over your feet.
   • The app tracks the movement of your pelvis relative to your stance.
4. 4

   Standing extension

   5 reps each side · Repetition · Rest 15s

   • Turn sideways to the camera.
   • Move one leg gently behind you within your comfortable range, then return.
   • Your practice movement shows the app which direction to follow.

   Use your chair or wall whenever you prefer.

5. 5

   Shallow hip hinge

   5 reps · Repetition · Rest 15s

   • Stay sideways to the camera.
   • Hinge gently forward from the hips within your comfortable range, then return upright.
   • Keep the movement within the range you selected during practice.