10 of the Best Hip Mobility Exercises You Can Do at Home

Mobility is simply the ability to move freely and easily. It allows you to perform daily tasks, exercise, and engage in activities without restriction or pain.

Hip mobility specifically refers to the ability to move your hips through a full range of motion with control and stability. Your hips are important for many movements that you perform every day, such as walking, running, squatting, and even sitting down. When your hip mobility is limited, this can lead to discomfort and pain in other areas of the body such as the lower back or knees.

Fortunately, there are various exercises you can do at home to improve your hip mobility.

These exercises help increase your range of motion and also strengthen and stabilize the muscles around the hip joint.

Here are 10 amazing hip mobility exercises you can incorporate into your daily routine.

What Causes Poor Hip Mobility?

There are two main causes of poor hip mobility; underuse and overuse.

The hip flexors are a group of muscles that are located in the front of the pelvis and upper thigh. These muscles work together to bring your legs toward your chest, allowing you to lift and move your legs. The main hip flexor muscles include the iliopsoas, rectus femoris, sartorius, and tensor fasciae latae.

Sitting for Too Long, Often with Poor Posture

Underuse, which is also known as sedentary lifestyle, is a common cause of hip stiffness and limited range of motion (1)

If you sit for prolonged periods, the hip flexors remain in a shortened position, which causes them to become tight and stiff. This can lead to limited range of motion and even pain when trying to move your hips.

This is worsened by poor posture, which can also contribute to hip stiffness.

Repetitive Motion, Especially when You Don’t Stretch Before

On the other hand, overuse can also lead to poor hip mobility. Athletes who engage in repetitive movements such as running or cycling may experience tightness in their hip flexors and hamstrings, which can lead to restricted movement (2).

When you don’t stretch before and after exercise, or perform movements that constantly flex the hip joint, your hip flexors can become overworked and fatigued.

There’s also a chance that when you have poor hip mobility, other muscles in the body may compensate and become overworked, which can lead to muscle imbalances and pain.

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Is it Possible to Increase Hip Mobility?

It’s possible to improve hip mobility with consistent exercises and stretches.

When you maintain a regular routine of hip mobility exercises, your muscles around the hip joint become stronger and more flexible. This leads to an improved range of motion and reduced discomfort or pain.

In addition to the physical benefits, working on hip mobility can also help:

• Improve posture: By increasing your range of motion and strengthening the muscles around the hips, your posture can improve as you’re able to maintain a more upright position with less strain on the rest of the body.
• Enhance athletic performance: Athletes who have better hip mobility can perform movements with greater ease and efficiency, leading to improved performance in sports.
• Prevent injuries: With increased mobility and strength in the hips, there’s less risk of injury as your joints are able to move through their full range of motion without compensating for restricted areas.

What Are the Best Hip Mobility Exercises?

The best hip mobility exercises are those that target the hip flexors, glutes, and surrounding muscles.

These exercises can be done at home with minimal equipment:

1. 90/90 Hip Stretch

The 90/90 hip stretch primarily targets the hip flexors and external rotators, facilitating greater flexibility in the hip joint. By laying each leg at a 90-degree angle, this position encourages a deep stretch, unlocking tight muscles that inhibit movement.

Increased flexibility in these areas directly contributes to better hip mobility, which is essential for activities that require rotational movement.

Not only does this exercise cater to individuals who are looking for hip mobility exercises for beginners, it also aligns well with hip mobility exercises for seniors who are looking to maintain joint function.

How to Execute the 90/90 Hip Stretch:

1. Sit on the floor with your right leg bent in front of you at a 90-degree angle.
2. Position your left leg so your knee is bent at 90 degrees with your ankle behind you.
3. Make sure both legs are resting on the floor and aligned properly.
4. Your right foot should be in line with your left shin
5. Keep your back straight and look forward.
6. Gently lean your torso forward over your right leg until you feel a stretch.
7. Hold the position for 30 seconds while breathing deeply.
8. Switch legs and repeat.
9. Perform 3 sets on each leg.
10. Engage your core to maintain stability.
11. Focus on your breathing to deepen the stretch.

Read more: The Fuss Around Hip Dips: Is It Worth Worrying About?

2. Hip CARs

Hip controlled articular rotations (CARs) engage the hip flexors, glutes, and surrounding stabilizing muscles. This exercise improves joint control and strength, enhancing the overall range of motion in the hip joint.

As a dynamic hip mobility exercise, it’s particularly beneficial for athletes who are looking to develop functional flexibility that supports their performance.

How to Execute Hip CARs:

1. Stand on one leg, using a wall or railing for support if necessary.
2. Lift the opposite knee toward your chest.
3. Rotate your lifted leg outward, creating a circular motion.
4. Extend your leg back while maintaining the circle.
5. Rotate your leg inward and return to the starting position.
6. Perform 5-10 repetitions on each leg.
7. Keep your core engaged throughout the motion.
8. Maintain a slow, controlled pace for maximum effectiveness.
9. Focus on quality of movement rather than speed.
10. Switch to the other leg for an equal rep count.

3. Windshield Wipers

This exercise effectively works the obliques and the hip flexors, encouraging a full range of motion in the hip joint.

By performing the windshield wiper motion, you stimulate multiple muscle groups, which improves overall hip mobility. This is particularly valuable for athletes or those who engage in hip mobility strength exercises to enhance performance.

How to Execute Windshield Wipers:

1. Lie on your back with your arms extended out to the sides for stability.
2. Lift your legs up, bending your knees at a 90-degree angle.
3. Keeping your shoulders flat on the ground, lower your legs to the right.
4. Return to the starting position, engaging your core.
5. Lower your legs to the left side.
6. Alternate sides for 10-15 repetitions.
7. Focus on controlled movements and proper breathing.
8. Ensure your shoulders remain in contact with the floor.
9. Modify by reducing the range of motion if necessary.
10. Gradually increase the motion as your strength improves.

4. Single-Leg Hip Bridge

The single-leg hip bridge engages the glutes, hamstrings, and hip flexors, stimulating muscle strength while promoting better alignment and stability in the hips.

This exercise enhances hip mobility benefits by encouraging proper function and range of motion, which makes it suitable for physical therapy and general fitness.

How to Execute Single-Leg Hip Bridge:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Extend one leg straight up toward the ceiling.
3. Press through the heel of the grounded foot, raising your hips.
4. Squeeze your glutes at the top of the lift.
5. Lower back down without touching the floor.
6. Complete 10-12 repetitions on one leg.
7. Switch and perform the exercise on the opposite leg.
8. Keep your core engaged to maintain stability.
9. Avoid arching your back; focus on the hips rising straight up.
10. Rest for a few seconds between sets for recovery.

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5. Pigeon Pose Stretch

This classic yoga move targets the hip flexors and external rotators, softening tight areas and promoting hip mobility. While it brings immediate relief, the pigeon pose also serves as a hip mobility exercise for physical therapy by fostering flexibility and balance in the hip region.

How to Execute Pigeon Pose Stretch:

1. Start on all fours in a tabletop position.
2. Bring your right knee forward, placing it near your right hand.
3. Extend your left leg behind you with the top of the foot flat on the floor.
4. Inhale and lengthen your spine; exhale as you fold forward over your right leg.
5. Hold the position for 30 seconds to 1 minute.
6. Switch sides and repeat.
7. Keep your hips square to the floor.
8. Relax into the stretch while maintaining controlled breathing.
9. Slowly return to the starting position.
10. Use a yoga block for support under the hip if needed.

6. Lotus Pose Stretch

Targeting the hip flexors and external rotators, the lotus pose opens the hips, which fosters flexibility. This position contributes to overall hip mobility and encourages mindfulness, which makes it an excellent option for both seniors and athletes who are looking for a gentle yet effective stretch.

How to Execute Lotus Pose Stretch:

1. Sit on the floor with your legs stretched out in front of you.
2. Bend your right knee and place the foot on top of your left thigh.
3. Bend your left knee and gently position your left foot over your right thigh.
4. Sit up tall, keeping your spine aligned.
5. Breathe deeply and hold for 30 seconds.
6. Gradually strive to sit deeper into the pose.
7. Release and switch legs, repeating the process.
8. Avoid forcing your knees down; focus on comfort.
9. Use cushions under your knees for support if necessary.
10. Maintain a steady breath throughout the exercise.

7. Kneeling Hip Flexor with Reach 

The kneeling hip flexor with reach specifically engages the hip flexors, quadriceps, and psoas muscles. By extending the hip flexors while incorporating a lateral reach, this movement promotes greater length and flexibility in these key muscle groups, which allows for improved range of motion.

Enhanced hip flexor flexibility notably contributes to overall hip mobility, which benefits both athletic performance and daily activities. This is particularly advantageous for athletes who are looking to optimize movement patterns and seniors who want to maintain mobility.

How to Execute Kneeling Hip Flexor with Reach:

1. Start in a kneeling position with your right knee down and left foot flat on the floor in front of you.
2. Tuck your pelvis under slightly to establish a neutral spine.
3. Engage your core for stability.
4. Keeping your torso upright, reach your right arm overhead.
5. Lean toward your left side without twisting your torso.
6. Hold the stretch for 20-30 seconds, feeling the stretch in the right hip flexor.
7. Return to the starting position and switch sides.
8. Aim for 3 sets on each side, allowing time to breathe deeply between sets.
9. Adjust the knee on the ground using a yoga mat for comfort as needed.
10. Focus on moving slowly to prevent overstretching.

8. Low Squat Shifts 

Low squat shifts effectively engage the glutes, adductors, and hip flexors, working together to create a strong, mobile base. This exercise allows for dynamic mobility through the hips, promoting flexibility in lower-body movements.

By shifting weight from side to side, the dynamics of the squat engage multiple muscle groups, enhancing functional strength and stability.

How to Execute Low Squat Shifts:

1. Start with feet shoulder-width apart, toes pointing slightly outward.
2. Lower into a deep squat, keeping your heels flat on the ground.
3. Shift your weight to the right while raising your left heel off the ground.
4. Bring your left knee in toward your body at an angle.
5. Return to the center and shift to the left side, lifting your right heel.
6. Repeat the side-to-side motion for 10-15 repetitions.
7. Maintain a steady breath, inhaling as you engage and exhaling as you release.
8. Ensure good posture with a straight back and relaxed shoulders.
9. Pause in the low squat position for a few seconds to feel the stretch.
10. Gradually increase the duration as your flexibility improves.

Read more: Somatic Stretches for Hips: Releasing Stored Emotions in Your Hips

9. Low Squat with Reach 

This exercise targets the glutes, hamstrings, and lower back, creating a rich engagement of hip and leg muscles. The act of reaching while in a squatted position provides an opportunity to enhance overall hip mobility, strengthening the muscles through a full range of motion. This exercise may be particularly beneficial for physical therapy and helping you regain strength after injury.

How to Execute Low Squat with Reach:

1. Stand with your feet shoulder-width apart, your toes slightly turned out.
2. Lower down into a deep squat while keeping your heels grounded.
3. Place your elbows inside your knees, pressing them gently outward for added stretch.
4. Reach your right arm forward, extending it fully while keeping your back straight.
5. Rotate your torso to look over your right shoulder, feeling the stretch in the hips and back.
6. Hold the position for 10-20 seconds.
7. Return to the center and repeat on the left side.
8. Perform 5-8 repetitions on each side.
9. Use a wall for support if necessary as you build strength.
10. Focus on slow, controlled movements to deepen the stretch.

10. Supine Figure-Four Stretch 

The supine figure-four stretch works primarily on the glutes, piriformis, and hip rotators, facilitating a greater release of tension in muscle groups that often cause tightness. 

This exercise promotes deeper stretches in a relaxed position, which can be beneficial for both seniors and athletes. The emphasis on gentle stretching is also advantageous for those who are looking for hip mobility exercises for physical therapy.

How to Execute Supine Figure-Four Stretch:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your right leg and place your ankle on your left knee, forming a figure four.
3. Grasp your left thigh and pull it gently toward your chest.
4. Keep your shoulders relaxed and focus on your breathing.
5. Hold this stretch for 30 seconds, feeling the release in your right hip.
6. Switch legs and repeat on the other side.
7. Perform 2-3 sets on each side.
8. Avoid pulling too hard; allow the stretch to happen naturally.
9. Adjust the depth of the pull based on comfort levels.
10. Use a strap around your thigh for additional support if required.

We’ve discussed more beginner-friendly moves in the Mobility Exercises blog.

How Long Does it Take to Improve Hip Mobility?

It may take several weeks to see significant improvements in hip mobility, depending on your current level of flexibility and consistency with the exercises.

With regular practice and proper form, you should start to notice subtle changes in your range of motion within the first week or two. As you continue to incorporate these exercises into your routine, you can expect to see gradual improvements in your hip mobility and overall flexibility over time.

Listen to your body and work within your limits. Don’t force yourself into stretches that cause you pain or discomfort. Gradually increase the duration and intensity of each exercise as you build strength and flexibility.

Factors such as age, previous injuries, and individual anatomy may also play a role in how quickly you can improve your hip mobility.

How Many Times a Week Should I Do Hip Mobility?

You should aim to do hip mobility exercises at least 2-3 times a week with a day of rest in between. This will allow your muscles time to recover and prevent overuse injuries.

However, if you have specific goals or are undergoing physical therapy, it’s best to consult a certified trainer or licensed physical therapist for personalized recommendations on the frequency and intensity of your hip mobility routine.

Remember to also incorporate other forms of exercise, such as strength training and cardiovascular activities, for overall physical fitness.

Does Walking Improve Hip Mobility?

For sedentary individuals, walking may improve hip mobility to a certain extent. It’s certainly better than no movement at all (3). However, in order to see significant improvements in hip mobility, targeted exercises that specifically engage the hips and surrounding muscles are necessary.

Simply walking may not be enough to fully strengthen and mobilize the muscles around the hips. Therefore, incorporating a combination of exercises that target different muscle groups is recommended for optimal results.

Stretching before and after a walk is necessary for preventing injury and promoting better mobility.

We’ve discussed effective exercises in our Hip Mobility Exercises article.

FAQs

• How many squats should I do per day?

The number of squats you should do per day depends on your fitness goals and current level of strength. If you’re a beginner, start with 10-15 repetitions of each squat exercise and gradually increase the number as you build strength and endurance.

As an average guideline, aim for 3 sets of 10-15 squats each day, with at least one rest day in between to allow muscle recovery. However, this can vary depending on individual abilities and fitness goals.

• Which type of squat is best for hips?

All squats engage the hips to a certain extent, but specific squat exercises such as the sumo squat and low squat with reach target the hips more directly. These variations involve a wider stance and deeper bending of the knees, which places a greater emphasis on hip mobility.

Other squat exercises such as goblet squats and Bulgarian split squats also engage the hips while targeting other muscle groups at the same time. It’s best to incorporate a variety of squats in your routine for overall strengthening and mobility benefits.

The Bottom Line

Hip mobility is essential for daily movements and maintaining an active lifestyle. You can improve your hip mobility and prevent injuries by incorporating these 10 exercises into your routine.

Remember to listen to your body, work within your limits, and gradually increase the intensity of each exercise. With consistency and proper form, you’ll see improvements in your range of motion and overall flexibility over time.