Open up tight hips with a flowing twist.
Move slow and breathe into each rotation. This is about mobility, not speed.
Dropping both knees side to side rotates each hip through internal and external rotation in the same rep, ranges that hammering the quads with squats and lunges quietly steals from you. The front of the hip and thigh gets a working stretch as the knees fall away, while the glutes stretch and assist as you control each rotation and pull back to centre. It earns its place as a between-session and pre-leg-day reset that keeps rotation in hips that lifting tends to stiffen up.
Before lower-body sessions to unlock rotation, or on off days when your hips feel welded shut from sitting. They also slot nicely between heavy squat sets as active rest that keeps you moving without draining anything.
No, it is just your current range. Move to the edge of what you have, pause, breathe, and come back. Lean back on your hands for support if you need it. Range grows with consistency, not with forcing.
Shrink the range and slow down. Pinching usually means you are cranking past what the joint is ready for or moving too fast to control it. Work within a pinch-free arc and it typically opens up over weeks.
