Unlock Your Hips: 5 Game-Changing Hip Mobility Exercises

Scritto da: Chris Hungerford



Tempo di lettura 8 min

Hip mobility exercises have become a hot topic in the fitness world, and for good reason. As someone who's spent years dealing with tight hips from long hours at a desk job, I can tell you firsthand how life-changing these exercises can be. I remember the days when simply getting up from my chair felt like a monumental task. My hips were so stiff and achy that even basic movements were a struggle.

That's when I decided to explore hip mobility exercises and discover what all the fuss was about. Let me tell you, it's been a game-changer.

Not only have I said goodbye to that nagging hip pain, but I've also noticed improvements in my overall posture, athletic performance, and even my mood. It turns out that our hips play a crucial role in so many aspects of our daily lives.

But here's the thing - not all hip mobility exercises are created equal. Some can do more harm than good if not performed correctly. That's why I've put together this comprehensive guide to help you learn about hip mobility exercises safely and effectively.

Table Of Contents:

Understanding Hip Mobility

Before we dive into specific exercises, let's talk about what hip mobility means. Hip mobility refers to the ability of your hip joint to move freely through its full range of motion. This involves not just flexibility, but also strength and control of the surrounding muscles.

According to a study published in the Journal of Sport Rehabilitation, poor hip mobility can lead to several issues, including lower back pain, knee problems, and decreased athletic performance. Having good hip mobility is not just about being able to do the splits - it's about maintaining a healthy, functional body.

The Benefits of Hip Mobility Exercises

So, why should you care about hip mobility exercises? Well, the benefits are pretty impressive:

  1. Reduced risk of injury.
  2. Improved athletic performance.
  3. Better posture.
  4. Decreased lower back pain.
  5. Enhanced overall movement quality.

But don't just take my word for it. Research published in the Journal of Orthopaedic & Sports Physical Therapy found that improving hip mobility can significantly reduce the risk of lower extremity injuries in athletes. This is especially true for those who participate in sports that involve a lot of running and jumping.

Top Hip Mobility Exercises

Now, let's get into the meat of it - the exercises themselves. I've personally tried and tested countless hip mobility exercises over the years, and these are the ones that have consistently delivered results. Try incorporating these exercises into your workout routine a few times a week. If you notice symptoms of pain, stop immediately.

1. Hip CARs (Controlled Articular Rotations)

Hip CARs are great for your hips. They take your hip joint through its full range of motion, helping to improve both mobility and control. Doing this exercise daily can help strengthen the muscles surrounding the hip joint.

Here's how to do them:

  1. Stand with your hand on a wall or chair for support.
  2. Lift one knee up towards your chest.
  3. Rotate your knee out to the side, then back behind you.
  4. Bring your leg back to the starting position.
  5. Repeat 5-10 times on each side.

Remember, the key here is control. Move slowly and deliberately, focusing on the sensation in your hip joint. This will help prevent muscle strains.

2. 90/90 Hip Stretch

This stretch is great for targeting both internal and external hip rotation. It might feel a bit awkward at first, but stick with it - your hips will thank you. This will improve hip mobility and range of motion over time.

How to do it:

  1. Sit on the floor with one leg bent at 90 degrees in front of you, and the other bent at 90 degrees to the side.
  2. Keep your back straight and lean forward over your front leg.
  3. Hold for 30 seconds, then switch sides.

3. Frog Stretch

Fair warning - this one can be intense. But it's incredibly effective for opening up your hips and groin. If you feel tight in this area, you can use a pillow to prop your hips up.


  1. Start on your hands and knees.
  2. Spread your knees wide, keeping your feet in line with your knees.
  3. Slowly lower your upper body towards the ground.
  4. Hold for 30 seconds to 1 minute.

4. Pigeon Pose

This yoga-inspired stretch is fantastic for targeting the deep external rotators of the hip. Pigeon pose is a great way to stretch the hip flexors, which can become tight from sitting for extended periods.

How to do it:

  1. Start in a high plank position.
  2. Bring your right knee towards your right wrist. Keep your left leg straight.
  3. Lower your hips towards the ground. Your left foot should be extended behind you.
  4. Hold for 30 seconds to 1 minute, then switch sides.

5. Hip Flexor Stretch

If you spend a lot of time sitting, this stretch is for you. It targets the hip flexors, which often become tight from prolonged sitting. Try to keep your hips high.


  1. Kneel on one knee with the other foot in front of you. Make sure your left knee is bent at a 90-degree angle.
  2. Push your hips forward while keeping your back straight. Gently push your hips forward until you feel a stretch in the front of your left hip.
  3. Hold for 30 seconds, then switch sides.

Creating Your Hip Mobility Routine

Now that you're armed with these exercises, how do you put them together into an effective routine? The goal is to improve joint mobility and decrease pain while strengthening your hip flexors and surrounding muscles. Here's a simple plan you can follow:

Hip CARs 2 5-10 per side
90/90 Hip Stretch 2 30 seconds per side
Frog Stretch 1 30-60 seconds
Pigeon Pose 2 30-60 seconds per side
Hip Flexor Stretch 2 30 seconds per side

Aim to perform this routine 3-4 times a week. You can do it as a standalone workout or as part of your warm-up before other activities. This will also help prevent muscle strains and help with pelvic tilt.

Common Mistakes to Avoid

As with any exercise program, there are some pitfalls to watch out for when practicing hip mobility exercises:

  1. Pushing too hard, too fast: Remember, mobility work is about gradual improvement, not forcing your body into positions it's not ready for. It is advisable to take small steps and progress gradually.
  2. Neglecting other areas: While hip mobility is important, don't forget about the rest of your body. A balanced approach is key. Make sure to include exercises that work for other muscle groups as well.
  3. Inconsistency: Like any form of exercise, consistency is crucial for seeing results. Make hip mobility exercises a regular part of your routine. Even if it's just for a few minutes each day, those small steps can add up over time.
  4. Ignoring pain: While some discomfort is normal, sharp or persistent pain is a sign to back off and possibly consult a professional. You don't want to push yourself too hard and end up with an injury.

When to Seek Professional Help

While hip mobility exercises are generally safe for most people, there are times when it's best to consult a professional. According to the American Physical Therapy Association, you should seek help if:

  • You experience persistent pain during or after exercise.
  • You're not seeing improvement after several weeks of consistent practice.
  • You have a pre-existing hip condition or injury.

A physical therapist or qualified fitness professional can provide personalized guidance and ensure you're performing exercises correctly. It is important to get a diagnosis and treatment plan from a qualified healthcare professional. They will help to identify any underlying medical conditions that could be contributing to your hip pain. They can also teach you how to do the exercises correctly and safely.

FAQs about hip mobility exercises

What is the best exercise for hip mobility?

While there's no single 'best' exercise, Hip CARs (Controlled Articular Rotations) are often considered one of the most effective for improving overall hip mobility. For example, if you are a runner, you may benefit from doing hip circles and leg swings before you run. These dynamic exercises can help to improve your range of motion and prevent injuries. If your job requires you to sit for long periods, then you should try to get up and move around every 30 minutes or so.

What causes poor hip mobility?

Poor hip mobility can be caused by various factors, including prolonged sitting, lack of physical activity, age-related changes, and previous injuries. Sitting for extended periods can cause your hip flexors to shorten and tighten. This can lead to pain, stiffness, and difficulty moving your hips through their full range of motion. Make sure to get up and move every 30 minutes to help prevent tight hip flexors.

How do you fix poor hip mobility?

Fixing poor hip mobility involves a combination of stretching, strengthening, and movement exercises. Regular practice of hip mobility exercises, like those outlined in this article, can significantly improve hip function over time. It's also important to incorporate more movement into your daily life and reduce prolonged periods of sitting. For example, you could try walking or biking to work instead of driving.

Does stretching improve hip mobility?

Yes, stretching can improve hip mobility, but it's most effective when combined with other types of exercises. For example, if you are doing a squat, you want to make sure that you are keeping your back straight and your core engaged. This will help to prevent injuries and ensure that you are getting the most out of the exercise. However, remember that mobility is about more than just flexibility - it also involves strength and control of the hip muscles.


Hip Mobility Exercises

Hip mobility exercises have been a game-changer for me, and I hope they can be for you too. From reducing pain to improving athletic performance, the benefits are truly remarkable. Remember, consistency is key - make these exercises a regular part of your routine, and you'll likely start noticing improvements in just a few weeks.

But don't stop here. Hip mobility is just one piece of the puzzle when it comes to overall health and fitness. Keep exploring, keep moving, and most importantly, keep listening to your body. Here's to healthier, happier hips.

Hip Mobility Exercises. Hip Mobility Exercises. Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.Hip Mobility Exercises.