A simple way to open your hips, traction the joint, and feel better before you train.

Watch the video here.

If your hips feel tight, cranky, or just “off” before training, this warm-up is money. It’s simple, quick, and doesn’t beat you up, but it gets your hips moving the way they’re supposed to move.

This is about traction, movement, and getting the joint ready so you can actually train hard afterward. Used correctly, it’s one of the best hip warm-ups you can do.

How to do the Reverse Hyper hip warm-up

Step 1: Single-Leg Lateral Pendulum

• Hook one leg into the strap.

• Let the leg hang freely.

• Move the leg side to side like a pendulum.

• Keep it smooth and controlled.

• Do 10 reps each direction.

• Switch legs and repeat.

This opens the hip capsule and creates gentle traction through the joint.

Step 2: Knee-to-Chest Finish

• Turn your body so you’re facing away from the reverse hyper.

• Keep one leg strapped.

• Bring your knee up toward your chest, then let it extend back down.

• Stay controlled—no swinging.

• Perform 10 reps per leg.

This reinforces hip flexion and finishes the warm-up by getting everything firing together.

When to use it & why it works

Before squats, deadlifts, lunges, lower-body days, or anytime your hips feel tight or beat up. It only takes 2-3 minutes and can pay big dividends immediately.

What this does? Tracts the hip joint, improves range of motion, helps you feel looser without stretching yourself into a hole, and sets you up to train harder with less restriction.

If your hips feel better, everything downstream works better.