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.
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.
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.
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.
BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
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:
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:
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:
Read more: The Fuss Around Hip Dips: Is It Worth Worrying About?
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:
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:
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:
Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.
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:
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:
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:
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:
Read more: Somatic Stretches for Hips: Releasing Stored Emotions in Your Hips
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:
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:
We’ve discussed more beginner-friendly moves in the Mobility Exercises blog.
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.
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.
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.
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.
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.
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.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.