Hip mobility exercises are recommended to relieve muscle stiffness and decrease the risk of injury. Mobility exercises can improve physical performance and the ease of regular day-to-day tasks. They can also help with recovery from a previous injury.
Examples of hip mobility exercises include the kneeling hip flexor stretch, hip rotations, downward facing dog, and plié squats.
Hip mobility exercises can be done at home as part of a daily routine or as a warmup at the gym along with other mobility exercises targeting the shoulders, spine, and wrists.
Main exercises
Exercises that are recommended to improve hip mobility include:
1. Kneeling hip flexor stretch
The kneeling hip flexor stretch is a hip mobility exercise that targets the hip joints and helps release the hip flexors, a group of muscles that allow the hips to bend and the legs to come closer to the body.
Instructions: bend into your left knee and stretch your right leg back behind you, knee on the mat. Keep your left knee bent at 90 degrees with your hands on your waist.
Keeping your back straight and your gaze facing forward, take a deep breath in and, as you exhale, lean forward at the hips until you feel a stretch. Do this move 10 times, then repeat on the other side.
To get the most out of this stretch, you can try extending your arms overhead as you bend forward at the hips.
2. Single knee to chest stretch with hip rotation
A good exercise for hip mobility is the single knee to chest stretch with hip rotation, which helps stabilize the muscles of the hip.
Instructions: lie on your back on a workout mat and bend your left knee, pulling it toward your chest with control while keeping your right leg extended on the floor.
Next, circle the left knee clockwise 5 times, then reverse the movement and do 5 circles counterclockwise. Repeat on the other side.
This exercise can also be done standing, holding onto a chair or other object for support if necessary.
3. Plié squats
Plié squats are a mobility exercise that helps increase range of motion in the hips, knees, and ankles.
Instructions: start in a standing position with your feet shoulder-width apart and toes pointing out.
Squat down towards the floor and press your elbows into your inner thighs for support. Hold this position for 30 to 45 seconds.
Read more about the benefits of squats.
4. Downward facing dog
Downward facing dog is a good hip mobility exercise that also works the muscles of the back, glutes, calves, and thighs.
Instructions: start on all fours on a workout mat. Place your hands shoulder-width apart with your fingers facing forward and your knees and feet hip-width apart.
Engage your core as you exhale and lift your hips up and back to form an upside-down "V," pushing into your heels while keeping your back straight and your arms and legs extended.
Keep your head in line with your spine and your gaze back between your knees. It is ok to keep a soft bend in your knees if necessary.
Inhale and return back to the starting position on all fours. Do this move 10 times.
5. 90/90 hip stretch
The 90/90 hip stretch is a mobility exercise that primarily works the back of the hips, including the gluteus maximus and the piriformis.
Instructions: sit on a mat with your back straight. Place your right leg in front of your body with your knee bent at a 90° angle and your outer knee and calf resting on the floor with the foot relaxed.
Next, bend your left leg and place it behind you, keeping a 90° bend in your knee and your hip.
Hinge forward at the hips, keeping the spine straight. Extend your arms out in front of you on the mat and walk your hands forward as far as you can go. Hold this position for 20 seconds then switch legs and repeat the move.
If your flexibility allows, you can try extending your back leg out behind you.
6. Bridge
The bridge exercise mobilizes the hips, works the quads, and strengthens the core.
Instructions: lie down on a workout mat and bend your knees to bring your feet close to your glutes. Place your feet flat on the ground and keep your arms straight by your sides.
Lift your hips off the floor to form a straight line between your knees, hips, and shoulders. Tighten your glutes and hold the position for 5 seconds. Return to the starting position and repeat 8 to 10 times.
7. Leg swing
The leg swing is a hip mobility exercise that works the hamstrings and helps open up the front of the thighs.
Instructions: stand on one foot while holding onto a sturdy object for support. Swing the other leg back and forth in dynamic movements. Keep the back straight and the abs pulled in.
Another variation of this move is to swing the leg side to side.
8. Seated forward bend
The seated forward bend using a chair is an exercise that may be recommended for people with mobility problems. This exercise can also be done at your desk at work.
Instructions: sit with your feet flat on the floor with your back straight. Make sure your neck is in line with your head and your abs are pulled in.
Separate the legs slightly further than hip-width apart and hinge forward at the hips, bringing your upper body forward in the direction of your legs. Return to the starting position and repeat this move 10 to 12 times.
9. Spider-man stretch
The Spider-man stretch is a mobility exercise that targets the hip muscles.
Instructions: Start in a plank position and place your right foot outside your right hand.
Contract your glues and push your left hip forward and down, keeping your left leg extended back and your abs pulled in. Make sure your back is straight and your head is in line with your spine.
Lift your right arm up toward the ceiling, rotating your chest toward the right. Place the right hand back down on the mat and return to a high plank position. Repeat the move on the left side. Repeat 10 to 12 times on each side.
Also recommended: 10 Mobility Exercises to Reduce Pain & Prevent Injury tuasaude.com/en/mobility-exercises