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We have a curated list of the most noteworthy news from all across the globe. With any subscription plan, you get access to exclusive articles that let you stay ahead of the curve.
We have a curated list of the most noteworthy news from all across the globe. With any subscription plan, you get access to exclusive articles that let you stay ahead of the curve.
We have a curated list of the most noteworthy news from all across the globe. With any subscription plan, you get access to exclusive articles that let you stay ahead of the curve.
The city of Jacksonville Beach is actively inviting proposals to transform its city-owned lot, aiming to blend public parking with commercial spaces.
JACKSONVILLE BEACH, Fla. — In a place where parking lots have replaced natural landscapes, the city is contemplating a new change. Jacksonville Beach officials are now open to innovative ideas for the development of the parking space adjacent to Latham Plaza.
However, this potential development comes with a caveat from frequent beach visitors: ensure that parking remains a priority. Many locals and tourists alike stress the importance of maintaining convenient access to the beach.
“We love visiting this area because parking here makes it easy to enjoy the beach,” shared Aundria Hopkins, who had just parked. “It’s really convenient,” she added.
“We like coming here, being able to park here to get to the beach,” said Aundria Hopkins after parking. “It’s not that far.”
Hopkins pulled into Latham Plaza’s lot to take the family for a Spring Break walk along the beach.
While it’s a regular spot for her beach days, she also appreciates the lot and it’s roughly 200 spaces for big events like the Donna Marathon, Air Show, and, for her particularly, the substance abuse awareness walk in the fall.
“They do an annual walk every year and this parking lot is pretty packed with people trying to go do this walk,” Hopkins said.
The lot could soon be packed with more than just parking spaces.
“We are looking for qualified proposals that replace the existing surface parking lot, while also creating an active, well-designed project that complements Latham Plaza, the Seawalk Pavilion and broader downtown districts,” Jacksonville Beach Mayor Chris Hoffman said in a video on the city’s Facebook page.
In the video, Hoffman specified they will limit whatever is developed to no more than 35 feet tall.
She said they’ll look for a proposal that mixes new public parking and commercial space.
“As a visitor, I think it’s nice there’s such a big parking area for travelers and locals to park here,” said Western Kentucky University Student Nia Wilson while visiting the beach during her spring break. “I think it’s kind of a bummer to think about this being gone.”
Hoffman said there will be meetings along the way, with information posted on the city’s website.
“This project is very exciting for our community, and it’s going to solicit a lot of emotions and citizen feedback because you care so deeply about our community,” said Hoffman.
Hopkins hopes, if anything, they build a parking garage to add more beach spaces.
“We got St. Johns Town Center right up the road,” said Hopkins. “Keep the retail over there.”
City leaders mentioned they’re now in a cone of silence period, so they can’t weigh in anymore to give each of the proposals a fair shot.
President Donald Trump listens as Secretary of State Marco Rubio speaks during a cabinet meeting at the White House in Washington, Monday, March 24, 2025 (Pool via AP).
In a decisive ruling on Wednesday, a federal judge in Washington, D.C., reinstated the legal status of an Indian woman participating in an exchange program, sharply criticizing the Trump administration’s “unlawful actions” toward international students.
The 20-page opinion is part of a series of judicial decisions aimed at reversing status terminations after Immigration and Customs Enforcement (ICE) abruptly ended the statuses of thousands of students starting in April 2025.
Mansi Reddy Bushireddy was among the many students affected by ICE’s actions, which led to the termination of her status in the Student and Exchange Visitor Information System (SEVIS).
On April 11, 2025, Bushireddy filed a lawsuit claiming that ICE’s actions violated the Administrative Procedure Act (APA), a federal law that governs the conduct of administrative agencies. Shortly after her legal action began, U.S. District Judge Sparkle L. Sooknanan, appointed by President Joe Biden, issued a temporary restraining order in Bushireddy’s favor.
Since the initiation of the lawsuit, ICE has made significant efforts to reverse its decision to terminate student statuses in SEVIS, marking a shift in the agency’s approach.
“ICE has since returned Ms. Bushireddy’s SEVIS record to active status,” the opinion notes. “It has promulgated a new internal policy regarding termination of SEVIS records. And it has represented that it has no plans to re-terminate Ms. Bushireddy’s record based on the dismissed shoplifting charge that prompted its earlier termination. In light of these actions, the Government asserts that this lawsuit is now moot because there is no additional relief that this Court can award.”
Bushireddy, however, disagreed. So did the judge.
“ICE has not carried its ‘heavy burden’ of proving that the challenged conduct cannot reasonably be expected to recur,” Sooknanan says.
To hear the court tell it, “ICE’s actions” since the litigation began “do not make ‘absolutely clear’ that it will not resume the challenged conduct,” despite some assurances from the agency that it has “no plans to re-terminate” her.
That is, in terms both specific — to Bushireddy — and general — to other international students — the court is not taking ICE at its word.
In the plaintiff’s case, ICE “offers no guarantee that it would not terminate her record in [the] future for some other comparable event that is similarly untethered to the appropriate statutory and regulatory bases for termination,” the court observes.
When it comes to how the SEVIS-ending efforts drew to a close, the court was not convinced by the purported protections for students.
From the opinion, at length:
The [new] policy affirms that [ICE] can terminate SEVIS records when there is “evidence” that an individual has failed to maintain status but sets no additional guardrails for how the agency makes that determination. As a result, it does nothing to prevent ICE from again invoking that basis inappropriately…As other courts in this District have noted, “when [a] revised policy ‘disadvantages’ the plaintiff ‘in the same fundamental way,’ there may be serious doubts about whether the promulgation of the new policy has any significant effect on the action.”
The court also ruled on the merits of case, finding the termination of Bushireddy’s SEVIS record a “final agency action” under the APA from “which legal consequences…flow.”
“Termination of a student’s SEVIS record requires them to leave the country immediately,” the court notes. “And DHS’s website advises that students whose SEVIS records are terminated for failure to maintain status lose their employment authorization and may be investigated by ICE to confirm their departure.”
And, the court notes, while Bushireddy ultimately was not deported, the action taken by ICE in the first place has resulted in a series of “effects” due to the “alleged violation” which do not just go away.
Again the opinion, at length:
ICE acknowledges that while it has reset Ms. Bushireddy’s SEVIS designation to “active,” her record will continue to reflect her “prior termination” and subsequent “restoration.” This is because “the event history for a given record cannot be deleted from the system.” ICE also acknowledges that after it terminated Ms. Bushireddy’s SEVIS record, the State Department revoked her F-1 visa. Ms. Bushireddy represents that this revocation “remains in place” and that at some point she “will be required to attend a new interview at a consulate” to get a new visa.
In a footnote, the court says the knock-on effects of the wholesale SEVIS-ending dragnet mean thousands of other international students are still suffering from improperly canceled visas.
“The Court is outraged by the series of events that unfolded that led to the revocation of thousands of student visas,” the footnote reads. “ICE referred lists to the State Department with a nudge that it review those students’ active F-1 visas. The State Department then revoked visas for thousands of those students, a decision that is unreviewable by any court.”
During a rally in Detroit, Vance highlighted the more severe impact of energy challenges faced “overseas.”
Vice President JD Vance has said overseas countries are doing worse on petrol prices than the US. (AP)
“While it’s crucial for us to work on reducing gas prices here, the situation abroad is significantly worse because we’ve taken measures to safeguard our energy economy,” he stated.
Vance suggested that the struggles of U.S. allies stem from their insufficient emphasis on securing fossil fuel sources.
“We’ve collaborated with numerous allies globally who are experiencing these issues much more acutely than we are, primarily because, unlike the United States, they haven’t pursued an agenda centered on energy dominance,” he explained.
He further criticized international reliance on renewable energy initiatives, remarking, “Many regions worldwide have invested heavily in what I consider green energy schemes, and as a result, they’re suffering far more than we are.”
Vance spoke of “working with allies” to release hundreds of millions of barrels out of petroleum reserves to put downward pressure on prices.
JD Vance touting the economy at an event in Michigan. (AP)
Australia was one such country to release petrol from its reserves, though it has not appeared to bring prices down.
In the US, a litre of petrol costs about A$1.44. That’s about 80 cents cheaper than average prices at the bowser in Australia.
As a net oil exporter, the US has not seen panic buying at petrol stations like in Australia.
But Americans are still feeling the pinch after seeing petrol prices surge.
In his speech, Vance pointed to high prices under the Biden administration.
“(Petrol prices are) not even as high as they were during certain parts of the Biden administration because of what’s going on in the Middle East,” he said.
“It’s not going to last forever.”
Long queues for petrol at a Sydney service station. (Peter Rae)
Yesterday Donald Trump‘s top economic advisor said The pain felt by consumers as a result of the war with Iran is “the last of our concerns”.
“It would hurt consumers and we’d have to think about if that continued what we would have to do about that,” Hassett said.
“But that’s the like, really the last of our concerns right now because we’re very confident that this thing is going ahead of schedule.”
US inflation data released overnight was twice the anticipated figure.
Petrol prices are anticipated to rise further with a substantial jump in oil prices today.
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Four police officers in Michigan displayed remarkable bravery on Wednesday as they rescued five individuals trapped inside a car that collided with a tractor-trailer and caught fire.
The accident occurred shortly after noon at an intersection in Canton Township, a suburban area situated between Detroit and Ann Arbor in southeastern Michigan.
Responding swiftly to the emergency, the officers managed to pull the five occupants to safety despite the intense heat and swirling, dense smoke.
Both the officers and the five rescued individuals were subsequently transported to the hospital for treatment.
Witnesses described the scene as engulfed in vivid orange flames and thick black smoke, painting a dramatic picture of the incident’s intensity.
Their injuries vary from minor to critical, according to the Canton Township Police Department.
Traffic lights hanging above the intersection were also damaged by the flames, according to a report from affiliate FOX 2 Detroit.
Cameron Martin, an eyewitness, told the outlet he heard a series of loud “booms,” and ran outside to find 30-foot flames coming from the tractor-trailer.
The tractor-trailer was seen with a large dent on its side, with the front cab charred from the fire.(WJBK)
“Everyone was freaking out because it [happened] right in the middle of two gas stations,” Martin said. “There were police officers running on both sides saying, ‘hey, you guys need to stop pumping gas right now. You guys need to evacuate.’”
He added that half a dozen ambulances responded to the scene, along with five trucks.
Fire trucks were seen near the wreckage, which closed down traffic for hours.(WJBK)
“Everybody was losing their minds,” Martin said. “It was just a lot of chaos.”
It is unclear what led to the crash, which remains under investigation.
Alexandra Koch is a Fox News Digital journalist who covers breaking news, with a focus on high-impact events that shape national conversation.
She has covered major national crises, including the L.A. wildfires, Potomac and Hudson River aviation disasters, Boulder terror attack, and Texas Hill Country floods.
A chilling series of assaults in Oregon has led to the arrest of a man accused of terrorizing multiple women, culminating in a disturbing home invasion. The suspect, Judson Curtis Defir, allegedly initiated a terrifying encounter by saying, “Honey, I’m here,” during an attempted rape, authorities report.
Defir now faces serious charges, including first-degree attempted rape and first-degree kidnapping, relating to events that unfolded on March 15. The alleged spree reached a terrifying climax when an Oregon mother found herself under attack within the supposed safety of her own residence.
According to Portland Police, the alarming sequence of events began on the morning of March 15. Defir is accused of accosting two women in a neighborhood, engaging in inappropriate physical contact with another woman inside a church, and ultimately invading a home in Portland. These details were outlined in a police statement.
“Our thoughts are with the women who experienced these frightening incidents,” remarked Chief Bob Day. He praised the victims for their bravery in coming forward and commended the rapid and efficient actions of the patrol officers and detectives whose efforts led to the suspect’s capture, thereby restoring a sense of security to the community.
Judson Curtis Defir is Accused of Entering Woman’s Home
Authorities were alerted to the situation following a disturbance call. Upon arrival, they encountered an Oregon mother of two in a state of distress, “sobbing uncontrollably” as she recounted the harrowing attempted rape, according to a probable cause affidavit obtained by Oxygen.
The woman told police, per the affidavit, that she had been in an upstairs bedroom with her children, ages 3 and 10 months, when she heard a man—later identified as Defir—come inside, walk up the stairs and call out, “Honey, I’m here.”
She described the man, according to the court records, as standing about 6 feet tall with messy brown hair wearing a black hoodie and colored pants and told police that he “smelled dirty” like he hadn’t recently bathed.
As he began to approach her in the bedroom, she moved her 3-year-old behind her in a corner, as she held her baby in her arms. The man allegedly grabbed her and pulled her into another bedroom before forcing her onto the bed.
“He pressed down on her back and hips and began to pull her sweatpants down, exposing her bottom,” Multnomah County Deputy District Attorney Melissa Marrero wrote in the affidavit. “[The victim] was face-down on the bed and held the baby in her arms.”
The woman was able to convince Defir to let her put the baby down in a crib in another room, authorities said.
After placing the baby down, she went into the room where her 3-year-old was waiting and barricaded the door with a bookshelf “in hopes of keeping the male out of the bedroom,” Marrero wrote.
As he struggled to make his way inside, the woman walked out onto a balcony and began to call for help, alerting her husband, who was working in the yard, and other people at a nearby church.
Although they ran to help, Defir had already fled, according to authorities.
About 15 people from the area had started to follow him and when police officers arrived, they pointed to the suspect.
Defir was detained and officers learned that he had two active warrants out for his arrest, according to the affidavit.
As he was being arrested, Sgt. Rehanna Kerridge reported that he allegedly leered at her, then asked, “Hey Kerridge wanna f–k? You’re hot,” Marrero wrote.
Judson Defir Allegedly Told Police He’d Taken Meth
During a later interview with detectives Defir allegedly told the investigators that he had smoked meth that morning before going to church, where he ate pancakes. He told investigators that after church he had been in a house with a woman and two kids and the woman “screamed.”
He told detectives, per the affidavit, that he had been trying to get past the woman when he “accidentally bumped” into her and had considered “jumping from the second floor to get out of there.”
“Defir said he left that house and people were following him,” Marrero wrote. “He said he was trying to get away from them. He said people were following him and eventually the police arrested him.”
Police have said the investigation remains ongoing and asked anyone with information about the alleged incidents to contact authorities.
“This is a shocking crime,” Multnomah County District Attorney Nathan Vasquez told Oxygen. “People have a right to feel safe in their own homes. My office will do everything in its power to make sure justice is served in this case.”
Defir is currently being held without bail, according to The Oregonian. It’s unclear whether he has an attorney. Oxygen reached out to the public defender’s office but did not receive an immediate reply.
In an unexpected move, a coalition of county sheriffs from Florida, who serve on a state advisory council, have urged President Trump to reconsider his stringent immigration policies. They advocate for establishing a “path to citizenship” for undocumented immigrants who are gainfully employed and have no criminal records.
This initiative is particularly noteworthy as these sheriffs, all Republicans, were appointed to the State Immigration Enforcement Council by Governor Ron DeSantis, also a Republican. Despite their political affiliations, the council members are drafting a letter to President Trump, seeking a more compassionate approach to immigration reform.
The proposal has already sparked controversy, with Florida Attorney General James Uthmeier openly opposing the council’s stance. Uthmeier asserted, “I do not support the letter. If someone is in this country illegally, they have broken the law.”
Nonetheless, Polk County Sheriff Grady Judd, who chairs the council, expressed his belief that hardworking immigrants deserve leniency. He emphasized the importance of prioritizing the removal of those who commit crimes or evade immigration laws, while acknowledging those who contribute positively to society.
“Our main focus should be on those breaking the law, those who have manipulated or bypassed the immigration process,” Judd stated. “However, there are individuals here who are diligent workers, raising families, attending church, and participating in the American dream. They contribute positively and deserve recognition for their efforts,” he added.
“But we have allowed, what I call the criminal troublemaker, to just flood in this country and victimize people. And I think a path for the good folks with a good intention, for the right reason, is reasonable,” he added, CBS News noted.
Judd went on to complain that federal immigration operatives are deporting people who “are healthy and can work.”
Charlotte County Sheriff Bill Prummel, agreed with Judd and ripped Congress for not stepping in to clarify things. “They need to get off their butts and they need to fix it,” he said.
Still, Judd said he is not proposing a “free pass.”
“We’re going to give you five years, and you’ve got to learn to speak English, you’ve got to pay a fine for coming into the country illegally, a civil fine,” he explained. “And you’ve got to not be on the taxpayer dollar, and you’ve got to work, and you’ve got to put your kids in school, and we already know those people who are doing that.”
At least one Florida county sheriff publicly disagreed with Judd and his like-minded councilmembers.
Jacksonville Sheriff TK Waters, who also serves on the council, does not support Sheriff Judd’s letter.
“As Sheriff, I want to reaffirm that our agency has and always will work hand-in-hand with our state and federal partners to uphold the laws and priorities established by our elected leaders,” Waters said, according to WJAX-TV. “I was not on the call referenced and do not share or endorse the comments made by others.”
Ultimately, Sheriff Judd quickly started feeling the heat from a backlash against his soft-on-illegals position.
Only days after news broke of his demands that President Trump soften his immigration policies, Judd had to come out to reiterate his support for the president.
“Any illusion that we’re not supporting the president or the government is absolutely false. We’re providing input. We’re providing feedback,” Judd said defending his letter, WPLG-TV reported.
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A tragic safari incident in Zambia claimed the lives of a retired British teacher and her cousin, a coroner has determined. The two women were fatally trampled by an elephant they encountered, with the event unfolding in mere seconds.
Janet Taylor Easton, aged 67, perished alongside her cousin Alison Taylor, also 67, from New Zealand while visiting South Luangwa National Park on July 3 of last year.
Known as Janice to many, Ms. Easton had dedicated her career to teaching chemistry at Titus Salt School in Baildon, Bradford, before she retired in August 2022.
The verdict was announced by Assistant Coroner Caroline Chandler at Bradford Coroner’s Court on Tuesday. The inquest had been postponed pending a report from Zambia’s Ministry of Tourism.
Despite the awaited report, Ms. Chandler stated it provided little new information and ultimately ruled their deaths to be a result of misadventure.
The inquest was told Ms Easton and her cousin had gone on a walking safari holiday to South Luangwa National Park, which had been organised by travel company Expert Africa.
Ms Chandler said the women had planned to go on a guided walk to the Luangwa River, where they would cross by canoe and continue on an onward flight to a Bush camp.
The inquest was told the group were accompanied by a guide and followed by a tracker.
Janet Taylor Easton, 67, was killed alongside her cousin Alison Taylor from New Zealand , also 67, in South Luangwa National Park on July 3 last year. Pictured: Alison Taylor
Safari guides who were with the group fired shots at the elephant in a desperate attempt to stop it from charging at the women (file photo)
Ms Chandler said the guide spotted a female elephant with a younger elephant, but the animals were in the distance and ‘appeared peaceful’.
‘The guide adjusted the walk so they were downwind and remained undetected,’ she said.
But what happened next occurred in ‘a matter of seconds,’ she said.
‘The tracker saw the elephant charging from behind and shouted towards the scout, who fired a warning shot. The elephant did not stop. The elephant reached the group very quickly, and Janice fell.’
The inquest was told the cause of death was traumatic thoracic injuries and an elephant attack.
Recording her conclusion, Chandler said: ‘Janice was on a walking safari and went out with all intent and purpose on what she intended to be a lovely excursion that day. She certainly didn’t anticipate that it would end in the way that it very sadly did.’
The elephant was hit and wounded by the gunshots, but the guides were unable to prevent the attack, and both women died at the scene.
The pair of tourists had stayed for four days in the camp, and they were heading to another camp named Takwela Camp before the attack.
A local posted a tribute to the two women. ‘Near Big Lagoon Bush Camp, at sunrise, a walk meant to explore turned sorrowful when a nursing elephant, accompanied by her calf, charged out of instinct,’ they said.
‘Despite the presence of trained guides, the moment unfolded too swiftly.’
The pair ‘had spent four peaceful days immersed in nature’s embrace. Their journey was meant to continue – but instead, we remember them for their courage, their curiosity, and their love for life’s wild places’, they added.
According to the South Luangwa National Park website, the region’s concentration of animals is one of the densest in all of Africa.
Female elephants are very protective of their calves and can respond aggressively to what they perceive as threats.
With the conclusion of the legislative session in Tallahassee, the spotlight now shifts to Governor Ron DeSantis as he prepares to wield his veto power. The Governor has described this session as “a work in progress,” indicating that lawmakers are likely to reconvene in the capital to address crucial issues such as the budget, redistricting, and property taxes, along with potentially tackling additional legislation.
In this session, just over 200 out of nearly 2,000 proposed bills successfully made it through the legislative process, marking the lowest approval rate since 2020, when only 210 bills were passed by the legislature.
One of the key bills awaiting the Governor’s decision is a significant measure aimed at restricting diversity, equity, and inclusion (D.E.I.) initiatives. This legislation seeks to prevent cities and counties from allocating funds to such programs. Governor DeSantis has been vocal about his stance on the matter, stating, “It’s discriminatory, and it’s a waste of money when they are doing it.”
A top bill on DeSantis’ list was a measure looking to crack down on D.E.I., prohibiting cities and counties from funding and engaging in diversity, equity, and inclusion initiatives.
“It’s discriminatory, and it’s a waste of money when they are doing it,” DeSantis said.
School Safety
Another high-profile bill, HB 757, a sweeping school safety package that would expand the guardian program and allow certain trained employees to opt-in to carrying firearms on college campuses.
The legislation comes after FSU’s deadly mass shooting last April that took the lives of two, traumatizing students who continued to push for long-awaited reform.
“We are going to require that all the state colleges and universities have locks on all of their classroom doors,” said State Rep. Michelle Salzman, (R- Escambia County.
The locks were a key piece students were hoping made it in the bill, something that wasn’t there at the time of the FSU shooting, which forced many to use furniture to barricade themselves while hiding.
AI Data Centers
The governor’s AI Bill of Rights didn’t make the cut, but a separate AI data center bill did, looking to protect taxpayers from rate hikes.
However, late in the game the house faced criticism for removing a key transparency provision involving local governments and nondisclosure agreements with data centers. A move that raised concerns among senators about leaving the public in the dark.
Trump Airport
Both chambers passed a bill that would rename the Palm Beach International Airport after President Donald Trump.
Republicans say it’s a fitting way to honor his legacy, while Democrats argued that he has no legacy worth such recognition.
“People are losing jobs left and right. People can’t put food on their table and were talking about a dog-gone airport naming it after someone who’s an adjudicated rapist, who’s a 30-time convicted felon, but we won’t deal with the hard issues Floridians sent us up here to answer,” said State Rep. Michele Rayner, (D- St. Pete).
Despite those heated debates, the minority party did get some bills of their own across the finish line, including, HB 47 to enhance child protective investigations, HB 277 to enhance protections for victims of domestic violence, HB 428 to help prevent drowning, and HB 809 to expand healthcare access to more Floridians.
Your hips play a crucial role in your daily activities, bearing much of the body’s workload. Whether you’re walking, getting up from a chair, climbing stairs, or sliding into your car, healthy hip mobility is essential. When your hips function smoothly, everything else tends to fall into place. Your steps become more fluid, your balance improves, and your lower back often feels more comfortable.
Having coached both athletes and everyday individuals over the years, I’ve witnessed how quickly hips can improve with the right movement strategies. While many people assume that lengthy floor stretches are the key, the truth is that hips often benefit more from strength-based movements that encourage full range of motion. Most people prefer active exercises over lying flat on their backs, gazing at the ceiling for extended stretches.
Incorporate these five daily movements to unlock your hips, while simultaneously strengthening the muscles that support them. These exercises blend mobility, stability, and coordination, teaching your hips to move freely yet powerfully. With consistent practice, you’ll notice smoother movements, stronger legs, and hips that feel significantly better throughout the day.
After years of coaching athletes and everyday clients, I’ve seen how quickly the hips respond when you give them proper movement prescriptions. Many people assume the answer is to lie on the floor and do long stretches. Stretching has its place, yet the hips often improve faster when they move through strength-based positions that encourage the joints to work through their full range of motion. Plus, many people would rather move than spend ten minutes staring at the ceiling while holding a stretch.
These five daily movements help the hips open up while strengthening the muscles that support them. They combine mobility, stability, and coordination so your hips learn to move freely while staying strong. Perform them consistently, and you’ll build smoother movement, stronger legs, and hips that feel a whole lot better throughout the day.
Bodyweight Deep Squat
The deep squat encourages the hips to move through a full range of motion while strengthening the surrounding muscles. Sitting in the bottom position allows the hips, knees, and ankles to work together naturally. This movement gently stretches the hips while building strength in the quads and glutes. Over time, practicing deep squats helps the joints feel more comfortable in deeper positions. Many people notice their hips start to feel looser and more stable within just a few weeks.
Muscles Trained: Quads, glutes, hamstrings, and core.
How to Do It:
Stand with your feet slightly wider than shoulder width.
Brace your core and push your hips back.
Lower your body into a deep squat position.
Keep your chest tall and your heels grounded.
Stand back up by driving through your heels.
Recommended Sets and Reps: Perform 3 sets of 10 to 12 reps. Rest for 45 seconds between each set.
Best Variations: Goblet deep squat, pause squat, assisted squat hold.
Form Tip: Sit your hips down between your heels rather than leaning forward.
Standing Hip Circles
Standing hip circles encourage the hips to move smoothly in multiple directions. Many daily movements only challenge the hips forward and backward. Circular motion allows the joint to explore a wider range of movement. This helps improve joint awareness and coordination. Over time, the hips become more comfortable moving through these larger patterns.
Muscles Trained: Hip flexors, glutes, and stabilizing muscles around the hip joint.
How to Do It:
Stand tall while holding onto a wall or sturdy surface.
Lift one knee to hip height.
Slowly draw a large circle with your knee.
Continue rotating the hip through a full circular motion.
Reverse the direction after completing several circles.
Recommended Sets and Reps: Perform 3 sets of 6 to 8 circles per direction per leg. Rest for 30 seconds between each set.6254a4d1642c605c54bf1cab17d50f1e
Best Variations: Controlled hip rotations, banded hip circles, slow tempo circles.
Form Tip: Move slowly and keep your torso steady as the hip moves.
Alternating Lateral Lunges
Alternating lateral lunges strengthen the hips while improving side-to-side mobility. This movement challenges the inner thighs and glutes while encouraging the hips to move in a wider pattern. Many people feel immediate benefits in the groin and hip region after performing a few sets. The controlled shift in body weight also improves balance and coordination. Consistent practice builds stronger hips that move more comfortably in multiple directions.
Muscles Trained: Glutes, quads, inner thighs, and hips.
How to Do It:
Stand with your feet hip-width apart.
Step your right foot out to the side.
Bend your knee while pushing your hips back.
Keep your opposite leg straight and your chest tall.
Push through your foot to return to the starting position and switch sides.
Recommended Sets and Reps: Perform 3 sets of 10 reps per side. Rest for 45 seconds between each set.
Form Tip: Sit your hips back to engage the glutes as you step sideways.
Reverse Lunge with Reach
Reverse lunges encourage the hips to extend and flex through a controlled movement. Adding an overhead reach increases the mobility challenge while engaging the entire body. The movement stretches the hip flexors of the back leg while strengthening the front leg. This combination encourages smoother hip motion during walking and climbing. Over time, the exercise helps restore both strength and flexibility in the hips.
Muscles Trained: Glutes, quads, hip flexors, and core.
How to Do It:
Stand tall with your feet hip-width apart.
Step one leg backward into a reverse lunge.
Raise both arms overhead as you lower your back knee.
Keep your chest tall and your core engaged.
Push through your front foot to return to standing.
Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps per leg. Rest for 45 seconds between each set.
Best Variations: Dumbbell reverse lunge with reach, bodyweight overhead lunge, alternating reverse lunge.
Form Tip: Reach upward through your fingertips to open the hips and torso.
Curtsy Lunge
Curtsy lunges strengthen the hips while challenging them in a diagonal movement pattern. The crossing step activates the glutes and outer hips while encouraging stability. This movement helps train the muscles that support the pelvis during walking and single-leg activities. Many people find that it quickly improves balance and hip control. Over time, the exercise builds stronger hips that feel more stable and coordinated.
Muscles Trained: Glutes, quads, hips, and inner thighs.
How to Do It:
Stand with your feet hip-width apart.
Step one leg diagonally behind your body.
Bend both knees to lower into a lunge.
Keep your chest tall and your hips facing forward.
Push through your front foot to return to standing.
Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps per leg. Rest for 45 seconds between each set.
Form Tip: Keep your hips square as you step behind your body.
Best Daily Tips for Improving Hip Mobility After 55
Shutterstock
Healthy hips make everyday movement easier and more comfortable. When the hips move well, the knees and lower back often feel better, too. Rather than stretching your life away, improving hip mobility with well-chosen movements performed regularly can make a noticeable difference in how the body feels and moves.
Move your hips in multiple directions: Exercises that include forward, sideways, and rotational movements help your hips stay adaptable.
Prioritize controlled movement: Slow and steady repetitions allow the joints to move through their full range safely.
Strengthen the surrounding muscles: Strong glutes and thighs support healthy hip mechanics.
Stay consistent with daily movement: Short daily sessions help maintain hip mobility and strength.
Listen to your body: Move within comfortable ranges and gradually increase depth as mobility improves.
Stick with these exercises and your hips will begin to feel stronger, looser, and more capable with every week of training.
References:
Leem, Inhwan et al. “Impact of Hip Exercises on Postural Stability and Function in Patients with Chronic Lower Back Pain.” Diagnostics (Basel, Switzerland) vol. 15,10 1229. 13 May. 2025, doi:10.3390/diagnostics15101229
Ehresman, Brent A et al. “Improved Hip Flexibility and Gluteal Function Following a Daily Lunge-and-Reach Stretching Intervention.” International journal of sports physical therapy vol. 20,6 814-823. 2 Jun. 2025, doi:10.26603/001c.137692
A 14-year-old girl named Emily Pike has disappeared after leaving a group home in Mesa, Arizona, where she was residing.
Following her failure to return, the Mesa police were notified, and an official missing person report was filed.
Emily’s mother was not informed of her disappearance until an entire week had passed. According to the police, the protocol requires the group home to inform Emily’s case manager, who is then responsible for contacting her family or tribe.
In an effort to locate her, authorities have circulated her photograph on social media, distributed flyers, and issued a media alert stating that Emily Pike is missing and might have run away.
Almost a month after her disappearance, the Gila County Sheriff’s Office announced that search teams had discovered the remains of an unidentified female in a wooded area near U.S. 60, approximately 20 miles northeast of Globe, Arizona. The remains are challenging to identify but seem to match the profile of a missing Native American girl.
Within 24 hours, authorities confirm the remains are those of 14-year-old Emily Pike.
The Gila County Sheriff’s Office reports that detectives found the head and torso in large contractor trash bags, while the legs were in separate bags.
Investigators search the area but do not find the arms and hands. This information, intended for law enforcement only, is inadvertently shared with friends and family without warning.
A preliminary autopsy report notes visible trauma to Pike’s face and head. Authorities do not find clothing, jewelry, or identification with the remains. Investigators believe someone killed Pike elsewhere before dumping her dismembered remains. Her arms and hands remain missing.
The sheriff’s office says investigators recovered surveillance footage from Mesa, where Emily was last seen alive, but have not found footage from the rural area where her remains were discovered. Officials urge anyone with information to come forward.
A $200,000 reward is available for information leading to Pike’s killer.
Joining Nancy Grace today:
Mary Kim Titla – Executive Director of UNITY (United National Indian Tribal Youth Inc.), Native American Youth advocate for over 30 years, Former TV News Broadcaster and First Native American TV Journalist in Arizona; Instagram @marykimtitla, X @MKTitlaDr. John Delatorre – Licensed Psychologist and Mediator (specializing in forensic psychology); Psychological Consultant to Project Absentis: a nonprofit organization that searches for missing persons; X, IG, and TikTok – @drjohndelatorreDr. Kendall Crowns – Chief Medical Examiner Tarrant County (Ft Worth), Host of Podcast, “Mayhem in the Morgue,” and Lecturer: Burnett School of Medicine at TCU (Texas Christian University)
Additional Guests
Allred Pike Jr. – Uncle to Emily
Jon Buehler – Former Detective for Modesto Police Department, California; Lead Detective in the Scott Peterson Case
Susan Hendricks – Journalist, Author: “Down the Hill: My Descent into the Double Murder in Delphi;” IG @susan_hendricks X @SusanHendicks
Dave Mack – Investigative Reporter, ‘Crime Stories’
“Crime Stories with Nancy Grace” on Fox Nation is also a national radio show on SiriusXM channel 111, airing for two hours daily starting at 12 p.m. EST. You can also subscribe and download the daily podcasts at iHeart Podcasts.
