How Mastering Hip Mobility is The Secret to Bigger Glutes, Less Stress and Better Sex
You may have met Cassidy Kmetz on this blog before, through her app, or through seeing her enviable glutes on Instagram. Today Cassidy is back to tell us how hip mobility can enhance your workouts, and your sex life.
Cassidy is a trainer and nutritionist who gives her clients a 360 approach. Think eating well, training for your unique body and hormones, and making it accessible and effective.
Let’s get into how focusing on hip mobility can elevate your workouts, giving you the glutes of your dreams.
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I used to throw myself right into my glute workouts, no warm up or anything… next thing you know I’m raising my leg for fire hydrants hearing my hip pop like a glow stick.
Hip mobility isn’t just for yogis or people with back pain. It’s the secret weapon most women are completely sleeping on when it comes to building juicy glutes, lowering cortisol, and yes… spicing things up in the bedroom.
Once I started prioritizing mobility and releasing stored trauma, everything changed.
1. Glute Growth Starts in the HIPS!
If you want results that last, it’s important to build the proper foundation. If you don’t correct this first, then you’re gonna keep wasting your time at the gym just to not see results.
Every major glute movement (think squats, lunges, hip thrusts) starts at the hips.
Most women jump straight into workouts without realizing their hips are basically blocking their glutes from doing the work. Your glutes can’t do their job if your hips are tight or out of alignment.
Tight hips —> limited range of motion —> poor glute activation
So instead of creating that rounded & lifted look in the glutes… your quads and low back take over. Which is why you’re sore, frustrated, and seeing zero progress.
Mobility is what will unlock better form, deeper activation, and real growth.
2. Hips Store Stress & Trauma (Especially in Women)
As women, we literally store stress, fear, and trauma in our hips.
The psoas muscle is directly connected to your adrenal glands (aka your stress response), and your sacral chakra processes emotions like fear, sadness, and pleasure.
All I can say is RIP to my hips during my time of the month… because we’re taking her through the full emotional realm!
When you start to finally release that tension through hip mobility, you’re not just loosening up your body… you’re calming your nervous system, clearing emotional blocks, and making space for softness, pleasure, and peace.
No wonder mobility feels like therapy.
3. Better Mobility, Better Pleasure
Speaking of pleasure…
Before you blame your situationship…
Tight hips can actually dull your sensation and block your connection to pleasure…literally.
Like we talked about earlier, your pelvis is home to your sacral chakra, which is tied to sensuality, creativity, and intimacy. When there’s tension stored in that area from stress, trauma, or even just sitting too much, it can numb your ability to feel deeply or fully let go.
But when you start opening your hips through intentional mobility work, you unlock more than just flexibility. You’ll move more freely, feel more, and actually connect to your body.
(But still make sure he’s doing his part!)
P.S. If you’re postpartum, or about to be (yes Lauryn!!) gentle hip mobility is an amazing way to reconnect with your body after a baby! It supports recovery, relieves pelvic tension, and creates space to just feel good again.
5 Min Functional Mobility to Unlock Your Hips
Here’s one of my favorite (beginner-friendly) functional hip mobility flows I love to start my glute days with.
If you train with me inside the app, you’ve probably seen this sprinkled throughout my workouts. My clients swear by it, and it’s one of the main reasons they’re finally seeing real glute gains and feeling less pain in their body.
Lateral Leg Swings (30 sec each side)
Hold onto the wall for balance and swing your leg side to side. Keep your core tight and movement controlled.
90/90 Rotations (30 sec)
Sit on the floor with both knees bent at 90 degrees, rotating knees side to side and keeping your chest up.
90/90 Front Tap (30 sec each side)
From the 90/90 position, lean your chest toward your front shin, tap gently, then return to the starting position.
Elevated Glute Bridge March (30 sec)
Lie on your back with feet on an elevated platform. Lift hips, alternating lifting one knee at a time toward your chest.
Quadruped Fire Hydrant Circles (30 sec each side)
On all fours, lift one knee out to the side, making slow, controlled circles without shifting your hips.
Repeat 2x for 5 min total.
What’s the secret?
Mobility is the new anti-aging. Hot now. Hot at 60. That’s the vibe.
But mobility plus muscle?
Think: perky glutes, snatched waist, zero bloat—and a body that actually lasts.
Most programs don’t consider the full picture, aside from just the workout. From mobility and training to nutrition, hormones, lifestyle habits… all of it matters! Which is why women are often left feeling stuck, despite doing “everything right”.
So after experiencing this frustration myself firsthand, I made it a personal mission to figure out exactly how to achieve a balanced lifestyle that supported my health, longevity, and dream body. This is what inspired me to create my first fitness program, which ended up transforming thousands of women’s bodies and confidence.
Fast forward to today, I’ve expanded into a full lineup of services to support you no matter what part of your journey you’re starting from.
How I can support you:
The Glute Growth Bible (eBook)
My best-selling, extra cheeky and most downloaded resource. If you want to understand how to actually grow your glutes, improve your training, and eat for real results (without feeling restricted), this is your no BS blueprint. It’s self-paced, instantly accessible, and packed with everything I wish I had when I started.
Home & Gym Based Programs
Through my fitness app, you will find a variety of plans tailored to your schedule, goals, and training level. 30 minute toning/sculpting workouts, 60 minute glute building workouts, home/gym and everything in between! It includes a built in progress tracker, custom meal plans, community group chat, & personalized support.
High Level Coaching
This is my highest-tier service, for the highest level achievers ready to go all in on their transformation. You’ll get a fully personalized training & nutrition plan, weekly check-ins, and direct access to me for coaching, strategy, and accountability. If you want a coach in your corner guiding you every step of the way, this is it. (Spots are very limited because I only open a few spots each month to ensure every client gets my full energy and attention.)
Where you go from here is totally up to you, but if you’re ready to build a body you love and feel confident in, I’d be honored to be a part of your journey.
If you want to explore any of the programs or coaching options I mentioned, everything’s laid out for you right here.
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Be sure to follow Cassidy on Instagram for healthy tips, quick workouts and everything you want to know about building the glutes of your dreams.
x, The Skinny Confidential team
+ Learn how Cassidy eats in-season for a better mood.
++ Unlock the benefits of classical Pilates.
