20 Minute Mobility Flow Workout for Back & Hips | Unlock Flexibility, Strength & Relief

Release tension, improve mobility, and strengthen your back and hips in just 20 minutes! This full-body mobility flow workout is designed to unlock flexibility, relieve stiffness, and help you move better every day.

In this follow-along session, you’ll target your back, hips, and core with dynamic stretches, mobility drills, and gentle strengthening moves. Perfect for:

• Desk workers with tight hips or a stiff back

• Athletes and runners looking to improve performance and recovery

• Anyone wanting a quick, effective mobility workout

✨ What you’ll get from this 20-minute flow:

• Improved hip and spinal mobility

• Greater flexibility and range of motion

• Relief from stiffness and tension

• Stronger, more functional movement

No equipment needed — just a mat and your body!

Follow this 20-minute mobility flow workout for back and hips with targeted movements to improve flexibility, hip mobility, spinal rotation, and full-body control. Use the chapters below to jump to specific exercises.

00:00 Intro | 20 Minute Mobility Flow for Back & Hips
00:11 Gentle Warm Up | Full Body Mobility Preparation
00:15 90/90 Hip Switch | Hip Rotation & Internal Mobility Drill
00:49 Active Child’s Pose Rockers | Shoulder, Knee & Ankle Mobility Warm Up
01:35 Forward Fold to Squat | Hamstring & Hip Opener
02:24 Full Body Wave | High Lunge Mobility Flow for Hip Flexors & Spine
05:58 Inchworm to Cossack Squat | Dynamic Mobility for Hips, Hamstrings & Core
09:04 Active Pigeon to Lizard Lunge | Deep Hip Opener & Flexibility Flow
10:38 Scorpion Reach & Low Scorpion Flip | Spinal Rotation & Hip Mobility
13:00 Tabletop Hip Thrusts & 90/90 Hip CARs | Hip Strength & Control
16:16 Cool Down | Supine Figure-4 Stretch & Spinal Twist
19:04 Relax & Recover | End of Back & Hip Mobility Flow