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Hip mobility is one of the most important aspects of martial arts, regardless of the art. It's also critical for back and knee safety.
In the first exercise, make sure your chest and belly button face the wall as you pry your knee open. Avoid twisting your back. This should be about hip mobility and not your back. Your knee should be bent at 90 degrees, and your foot should be straight below your knee. Open your hip as wide as you can without compromising your back. Do ten reps on each side. You can do multiple sets.
In the second exercise, again, make sure your chest and belly button face the wall. Keep your knee bent at 90 degrees and your heel level with your knee. Avoid bending at the waist; make it about hip mobility. Bring your leg up as high as you can, keeping your shin parallel to the ground. Do ten reps on each side. You can do multiple sets.
In the third exercise, chest and belly button face the wall. Keep your knee bent at 90 degrees and start with your hip already open and your shin perpendicular to the ground. While maintaining that hip open position, rotate your hip, making your shin parallel to the ground, then bring it back to the starting position. Don't turn your belly button toward your leg or bend over. Avoid letting your knee collapse. It should start at the end of exercise one and then rotate to the end of exercise two. Repeat ten times on each side. You can do multiple sets.
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Hip Mobility