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HERO Movement Mindful Mobility Follow Along: Week 5

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The next Whole Life Challenge starts in:

Welcome to this six-week series brought to you exclusively by Whole Life Challenge in partnership with HERO Movement. Each week, Luke Jones will take you through a brand-new video. These practices are optional and are simply one of the many ways you can accomplish your ten daily minutes of mobility.

HERO Movement Mindful Mobility Week 5: The Hips and Knees

Those hips don’t lie. While we need a degree of stability through the hips to execute big movements like sprinting or picking up heavy stuff, healthy hips are hips that can move through their full range of motion.

So, that’s what we’re looking at today — how we can bring some attention to our pelvic area, free things up a little, learn some new skills and strengthen through the end ranges.

Please note: while most movements in this series are low impact and can be adjusted for more suitable variations, remember to listen to your body and pause if something doesn’t feel right.


  • Standing hip flexion and extension x 8-10
  • Standing hip side shift x 8-10
  • Standing hip circles x 8-10
  • Deep squat x 30-60 sec
  • Hip internal and external rotation x 8-10
  • Squatting internal and external rotation x 8-10
  • 90-90 rotations and lift x 8-10
  • Cossack squat strengthener x 8-10
  • Glute bridge strengthener x 8-10

Healthy Habit Homework:

Let’s play with that low squat, going a low as is comfortable for you right now and using blocks if necessary. Try to accumulate 10-15 minutes of squatting spread throughout the day.

Join the Movement: Get free access to the HERO Movement Academy, a growing collection of movement and mobility programs, nutrition plans, and habits guides (plus a 50% early bird discount for our upcoming online course, Mindful Movement). Click here to get free access today.

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Luke Jones
Luke Jones is a Movement Coach, Wellness Enthusiast, Online Content Creator, and the Founder of HERO Movement.

Through articles, videos, courses, and online coaching, his big goal is to help people discover freedom of movement and create lives filled with well-being and adventure.

As a long-time martial arts practitioner, qualified nutritionist, and personal trainer, Luke explores and shares a unique blend of functional mobility, mindfulness, breathwork, and healthy habit forming (finished with a dusting of wanderlust).

When he’s not working with clients or creating content, you’ll find Luke clambering by the coast, spending time with loved ones, or exploring the world with his partner.