Hip Mobility Exercises We Love: Your Ultimate Guide to Better Hip Mobility
Hips: they’re the unsung heroes of our bodies. They bear our weight, enable us to move, and quite frankly, deserve a lot more attention than they get. If you’re feeling stiff, achy, or just not as mobile as you used to be, it’s time to give your hips some TLC.
In this comprehensive guide, we’ll dive deep into the world of hip mobility. We’ll explore why it matters, the common culprits behind tight hips, and most importantly, give you some of our favorite hip mobility exercises to help unlock full potential.
Why Hip Mobility Matters
Before we jump into the exercises, let’s take a moment to understand why hip mobility is so crucial. It’s not just about touching your toes or being able to do a split (although those are cool party tricks).
Good hip mobility translates to:
Improved Posture: Tight hips can lead to a domino effect of postural problems, from rounded shoulders to lower back pain.
Enhanced Athletic Performance: Whether you’re a runner, lifter, or yogi, mobile hips mean better power, agility, and range of motion.
Reduced Pain: Hip tightness can contribute to pain in the knees, lower back, and even the neck.
Everyday Ease: Simple tasks like bending down to tie your shoes or getting in and out of a car become effortless.
What Causes Tight Hips?
While there isn’t one factor that “causes” tight hips, there are several recurring themes that we see in most people. Some of these include:
Sedentary Lifestyle: Sitting for long periods can cause the hip flexors to shorten and the glutes to weaken.
Overuse or Injury: Repetitive movements or injuries can lead to scar tissue and muscle imbalances.
Poor Posture: Slouching and other postural mishaps can put stress on the hips.
Age: As we get older, our joints naturally lose some mobility.
Warming Up: The Foundation of a Good Hip Mobility Routine
Before you dive into any hip mobility exercises, it’s crucial to warm up your muscles and joints. A good warm-up will increase blood flow, improve your range of motion, and reduce the risk of injury.
Here’s a simple warm-up routine you can follow:
Cardiovascular Exercise (5-10 minutes): Start with some light cardio, such as jogging, jumping jacks, or cycling, to get your heart rate up and your muscles warm.
Dynamic Stretches (5-10 minutes): Perform dynamic stretches that involve moving your joints through their full range of motion. Some good options include:
- Leg swings (forward and backward, side to side)
- Arm circles (forward and backward)
- Torso twists
- High knees
- Butt kicks
Hip Mobility Exercises We Love – Beginner, Intermediate, and Advanced
Now, let’s get to the good stuff – the exercises that will help you unlock your hips. We’ve curated a diverse selection to target different areas and levels of mobility. Remember, consistency is key. Aim to incorporate these exercises into your routine 3-4 times a week for maximum benefit.
Hip CARs
Hip CARs are one of my personal favorite exercises for improving hip joint mobility and coordination. It is easy and relatively risk free regardless of fitness level.
Lie on your back with your knees bent and feet flat on the floor. Keeping your core engaged and back flat, slowly trace circles with your knees, moving them as far out to the sides and then back in as comfortable.
Hip CARs Video: https://www.youtube.com/watch?v=5kM-o61Z14I
Quadruped Rockback
The quadruped rockback is another great exercise. It targets hip flexor tightness which can contribute to lower back pain and poor posture.
Start on your hands and knees with your hands directly under your shoulders and knees under your hips. Keeping your back flat, slowly sit your hips back towards your heels, feeling a stretch in the front of your hips and quads. Hold for a few seconds, then return to the starting position.
Quadruped Rockback Video: https://www.youtube.com/watch?v=GImwCsuBLyo
Adductor Rockback
The adductor rockback is similar to the quadruped in essence, except the setup is a little different. As a result it targets adductor flexibility which is important for activities that require lateral movement, like skating or dancing.
Start in a kneeling position with your knees wide apart and toes pointing slightly outward. Keeping your back straight, lean forward from your hips, rocking back and forth gently. You should feel a stretch in your inner thighs and groin.
Adductor Rockback Video: https://www.youtube.com/watch?v=yF8o6I6aSZg
Half Kneeling Adductor Dips
This is another excellent stretch for the adductors, helping to improve your range of motion and reduce muscle tension. Personally, I like this exercise because it is easy to setup and targets some often overlooked areas.
Kneel on one leg with the other leg extended out to the side, foot flat on the floor. Keeping your back straight and core engaged, gently lean towards your extended leg until you feel a stretch in the inner thigh of the extended leg.
Half Kneeling Adductor Dips Video: https://www.youtube.com/watch?v=eb6aCSXHhcQ
Couch Stretch
The couch stretch is another great exercise for hip mobility that challenges the hip flexor a little more than some of the others. This exercise stretches both the quads and hip flexors to improve overall hip extension and help counteract the effects of prolonged sitting.
Kneel down facing away from a couch or wall. Place one foot flat on the floor in front of you and the other leg’s shin against the couch or wall. Keeping your back straight and core engaged, gently push your hips forward until you feel a stretch in the front of your hip and quad of the leg against the couch.
Couch Stretch Video: https://www.youtube.com/watch?v=Fg-lwNBzVV8
For an easier regression, check out: https://www.youtube.com/watch?v=wtSq_p9zAHY
Incorporating Hip Mobility Into Your Routine
The best way to improve your hip mobility is to make it a regular part of your routine. Here are a few tips:
Start small: Begin with just a few exercises and gradually increase the duration and intensity as you get stronger and more flexible.
Be consistent: Aim to do hip mobility exercises 3-4 times a week.
Listen to your body: If you feel any pain, stop the exercise and rest.
Warm up before and cool down after: A good warm-up and cool-down will help prevent injuries and improve your results.
Be patient: It takes time to improve your hip mobility. Don’t get discouraged if you don’t see results immediately. Just keep at it, and you will eventually see progress.
Additional Tips for Hip Health
While exercises are the cornerstone of hip mobility, there are other things you can do to support your hip health:
Stay Active: Regular physical activity helps keep your joints lubricated and your muscles strong.
Maintain a Healthy Weight: Excess weight puts extra stress on your joints, including your hips.
Choose Supportive Footwear: Good shoes can help align your body and reduce stress on your hips.
Consider Professional Help: If you have persistent hip pain or mobility issues, consult a physical therapist or corrective exercise specialist.
Hip Mobility Exercises – Final Thoughts
Improving your hip mobility is a journey, not a destination. It takes time, dedication, and a willingness to listen to your body. But the rewards are immense. With consistent effort, you’ll experience improved posture, enhanced athletic performance, reduced pain, and a greater sense of ease in your everyday movements.
If you’re in the Woodland Hills or Los Angeles area, book your FREE 1-1 personal training and corrective exercise assessment here at Pure Function Fitness Center.
The content provided on this health and fitness blog is for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before starting any new exercise program, diet, or health regimen. The authors and publishers of this blog are not responsible for any injuries or health issues that may result from the use or misuse of the information provided.