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It Hurts, But This Reverses Hip Stiffness By 97% — Key Takeaways

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It Hurts, But This Reverses Hip Stiffness By 97%

Movesmethod9mNov 4, 2026

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Do 6 reps per leg of side-to-side squats (Kak squat) 5 minutes a day, 3 days a week, progressing through 5 levels as each feels pain-free.

Key takeaways

Hip stiffness is nervous-system protective tension, not short muscles

Hip stiffness is nervous-system protective tension, not short muscles

  • Brain triggers 'protective tension' before muscles actually stretch, like a car alarm
  • Moving hips sideways in new ranges teaches the nervous system to stop limiting depth

Towel under heel in side lunge lets hip work while ankle catches up

Towel under heel in side lunge lets hip work while ankle catches up

  • Elevating heel offloads stiff ankle so hip does more of the lateral sink
  • Keep towel as long as heel lifts; only sink as far as heel stays down

3x/week flexibility training with rest days matches strength-training gains

3x/week flexibility training with rest days matches strength-training gains

  • 2021 review of 11 studies: strength training improved ROM as well as stretching
  • Recommended: 5 minutes, 3 days per week, rest day between sessions

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In this video

  1. 1mThe Cossack Squat Fix
  2. 1mWhy Your Hips Lock Up
  3. 2mThe Cossack Progression
  4. 6mThe Cossack Flow

“Your hips are not stiff. They are stuck.”

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