Essential Hip Mobility Exercises for Young Hoopsters

Scritto da: Chris Hungerford



Tempo di lettura 5 min

Hip mobility is crucial for athletes, especially those in fast-paced sports like basketball, hip mobility is crucial. But you know what's even more important than having strong hips?  Understanding why these exercises are so important.  It's not about touching your toes; it's about unlocking your body's full potential for speed, agility, and injury prevention. Let’s go over some essential hip mobility exercises to increase flexibility in your hips. review

Table of Contents:

The Power of Unlocking Your Hips

Restricted hip movement can hold an athlete back. Tight hips can lead to poor form, decreased power, and even increase the risk of injuries, not only in the hips themselves, but also in the knees, lower back, and groin.

That's where a solid hip mobility routine can truly be a game-changer. By incorporating specific exercises and stretches into your warm-up or cool-down, you create the foundation for better performance. It’s like giving your body that extra edge to move freely, jump higher, and change direction with lightning speed.

Effective Hip Mobility Exercises

Let’s dive into some hip mobility exercises you can easily incorporate into your routine. Remember, consistency is key here. Doing these hip flexor stretches daily will make a big difference.

1. The 90/90 Hip Rotation

This one's a personal favorite because it targets those deep hip muscles. Here's how it's done:

  • Start by sitting on the floor with your knees bent and your feet flat on the ground.
  • Let your knees fall to the sides, creating a 90-degree angle with your hips.
  • Keeping your back straight, gently rotate your torso to the left and then to the right, holding each side for a few seconds.

 This exercise is amazing for improving internal and external hip rotation. If you have tight hip flexors you will feel this stretch.

2. Pigeon Pose

Don't be intimidated by the name - this one's a winner for opening up the hips and improving flexibility:

  • Begin on your hands and knees, then bring your right knee forward behind your right wrist.
  • Extend your left leg straight behind you, ensuring your left foot is pointing straight back.
  • Sink your hips toward the floor and hold the stretch, feeling it deep in your hip flexors.
  • Repeat on the other side.

3. Hip Flexor Stretch

If you've ever felt that tightness in the front of your hips, especially after sitting for a while, this stretch is for you:

  • Start in a half-kneeling position with your right knee on the ground and your left foot flat on the floor in front of you.
  • Gently push your hips forward, feeling the stretch in your right hip flexor.
  • Hold for 30 seconds and repeat on the other side.

4. Lying Hip Circles

This is one of the simple hip exercises you can do that will target your hip joint. 

  • Lie face up with knees bent and feet flat on the floor.
  • Keeping your feet together, slowly rotate your legs to one side, making small circles in the air.
  • Make 10 circles in one direction, then 10 in the other direction.

5. Kneeling Lunge

A kneeling lunge is a great way to work on hip mobility, as this is a dynamic exercise that helps with hip rotation. Here's how to do the kneeling lunge properly:

  • Start by kneeling on your left knee with your right foot flat on the floor in front of you, knee bent.
  • Place your hands on your hips and keep your back straight. You should feel this stretch in your hip flexor muscles.
  • Gently push your hips forward until you feel a stretch in your left hip flexor. You can also add a hamstring stretch to this exercise by reaching down to your toes. Switch sides and repeat.

6. Butterfly Stretch

The butterfly hip stretch is another common stretch used to improve flexibility in the hips. It’s also a good warm-up before more strenuous workouts.

  • From a seated position, bring the soles of your feet together in front of you, allowing your knees to fall open to the sides.
  • Keep your back straight and engage your abdominal muscles.
  • Hold the stretch for 30-60 seconds, breathing deeply, or gently bounce your knees up and down for a more dynamic stretch.

7. Hip Rotations with Resistance Band

Hip Excercise with Resistance Band

Here’s how to do hip rotations with a resistance band:

  • Stand with your feet hip-width apart and loop a resistance band around your thighs, just above your knees.
  • Keeping your feet facing forward, step to the side with your right leg, maintaining tension on the band.
  • Continue stepping sideways for 10-15 steps, then switch directions and repeat. This will improve your hip mobility.

Why Is Hip Mobility Important?

Hip mobility is crucial for maintaining good posture, balance, and range of motion in everyday activities. It also helps prevent injuries by ensuring that your hips can move freely and efficiently.

Several factors can contribute to tight hips, such as prolonged sitting, lack of physical activity, and even muscle imbalances. This can manifest as pain in the lower back, hips, groin, or knees. That’s why incorporating a few simple hip exercises into your daily routine can help.

What Muscles Do Hip Mobility Exercises Target?

Hip mobility exercises target a variety of muscles, including:

  • Hip flexors: These muscles are located at the front of your hip and are responsible for lifting your knee toward your chest.
  • Hamstrings: Located at the back of your thigh, hamstrings help you bend your knees and extend your hips. Tight hamstrings are one of the main reasons for limited hip mobility.
  • Gluteus medius: This muscle, located on the outer side of your hip, helps stabilize your pelvis and rotate your leg outward.
  • Adductors: These muscles run along the inner thigh and bring your legs toward each other.

By regularly performing exercises that target these muscles, you can maintain flexibility, improve range of motion, and prevent tightness. Remember to listen to your body, start slowly, and gradually increase the intensity and duration of your stretches.


Hip Exercise for Young Basketball Player

 These hip mobility exercises are simple but effective tools for enhancing athletic performance and reducing the risk of injury. Incorporate them into your routine and you'll be amazed at the difference they make.  Remember, taking care of your body is just as important as practicing your shots. 

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