How to do the Lotus Knee and Hip Mobility
Primary: Full Body.
Improves hip joint and knee flexibility.
Step by step
- 1
Sit in a lotus position.
- 2
Perform gentle movements to increase the range of motion in your hips.
- 3
Keep your posture upright.
Coaching cues
- Focus on the hip joint.
- Breathe.
- Don’t force anything.
Sets, reps and where it fits
Muscle
3–4 × 12–16 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–16 sec
rest 45–60 s
Lotus Knee and Hip Mobility alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Back Leg Curl in Deep Support PositionBodyweight · beginner
Calf StretchBodyweight · beginner
Dynamic Body Rocks in Deep Support PositionBodyweight · beginner
Dynamic Front Split Stretch with Torso LiftBodyweight · beginner
Dynamic Hip Stretch with Knee SupportBodyweight · beginner
Dynamic Side LungesBodyweight · beginner
Frequently asked questions
What muscles does the Lotus Knee and Hip Mobility work?
Primary: Full Body.
How many sets and reps of Lotus Knee and Hip Mobility should I do?
Hold or work for 12–16 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Lotus Knee and Hip Mobility?
Same movement pattern, different equipment: Back Leg Curl in Deep Support Position, Calf Stretch, Dynamic Body Rocks in Deep Support Position, Dynamic Front Split Stretch with Torso Lift, Dynamic Hip Stretch with Knee Support, Dynamic Side Lunges.
Is the Lotus Knee and Hip Mobility good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.