Having flexible hip joints is very important.

Supple hip joints facilitate smooth walking, lower the risk of hip and lower back pain, boost metabolism, and reduce the risk of injury during exercise.

Sit on the floor, place the soles of your feet together, and hold your toes with your hands; while keeping your back straight, gently lean your upper body forward.
From this position, bounce your knees up and down about 10 to 20 times.

Next, kneel on the floor and step one leg forward as far as you can.
Push your hips forward, lower your body, hold the position for 30 seconds, and then return to the starting position.

Repeat the same movement with the other leg.