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Hip Exercises To Improve Mobility


    The hip joint is an essential structure of our body; improper postures or non-active lifestyle hampers mobility, resulting in lower body aches.

    Physical therapists typically check for hip flexor and hamstring tightness when the lower back, hips, knees, and ankles ache. Tight hip muscles start giving pain to the whole lower body parts and result in poor hip mobility. Hip mobility is significant for fitness and overall health, whether you’re an athlete, bodybuilder, or fitness enthusiast. Hip mobility can be enhanced in several other ways than just self-practice and static stretching.

    The hip is a joint like a mobile ball and socket structure inherently, and it can move in all three cardinal planes of movement. We must understand its particular movement areas to full potential, precise mobility, and moves at the hip joints. While taking more care and precautions, you can see better visible results in your hip mobility; improvements can be gained and maintained in the long run. We discuss the ten most effective hip mobility tips, techniques that can swiftly open up hips and support you in fighting back against chronic pains to perform at a higher level in your sports or whatever activity you are involved in. The 90/90 stretch can improve hip mobility. 

    The hips are the first place in the body that gets tight from long sitting and working hours. While other stretches either rotate internally or externally, the 90/90 stretch works on both together.

    The 90/90 stretch is a combination of a pigeon pose with the front leg and back leg in internal hip rotation. This stretch works on the gluteus maximus, gluteus minimus, piriformis, hip abductors, or hip flexors. So in a way, this stretch is multitasking for a handful of muscles in and around the hip area.


    90/90 Stretch


    A 90/90 stretch is best as either a warm-up or after a workout. Start in a seated position with a straight spine, your one leg bent in front of you, and the other leg is outstretched to your side. Both the knees must be bent at around 90 degrees.

    Rotate hips in each direction; first, thread the needle towards the leg, which is in front of you. Go towards the back wall as far as you can, and don’t let your butt raise off the floor. Now towards the leg, rotate on your outside.

    Each side 2-3 sets of 5 reps


    Posterior Hip Mobilization

    Starting Position: Start with your hands and knees in a stable position. By only getting into this position adds the posterior glide of the head of the femur.

    The Movement: To get slight external rotation in your hip, place one foot over the other; at this position, rock back till you feel right mobilization of the hip. It would help if you shifted the hip/weight over to the hip you wish to mobilize. Performing this exercise will require considerably less external rotation than a pigeon pose; a pigeon pose targets piriformis; however, it will affect the posterior hip capsule when a lesser external process is applied.

    Note: While performing this exercise, you should only perceive a deep stretching sensation at the back of your hip; if you sense this sensation at the front of your hip, you need to either change the position of your foot or you may require to perform Banded Hip Distraction

    Programs: Hold two reps of 30 to 60 seconds for each side


    Frog Stretch 

    This adductor mobilization exercise should be performed before any field performances or in the weight room. Groin mobility is crucial for numerous training methods such as plyometrics, agility, sprinting, and Olympic weightlifting and performing traditional heavy weightlifting.

    Starting Position: Start with your hands and knees in a table-top position with knees spread afar comfortably.

    The Movement: Rock back in this position until you feel the appropriate stretching of your groin. Ensure that your back is flat; avoid finding your back while you rollback. At this position, you have the choice to rotate to each side for further mobilization. Remain firm in the shoulder girdle, which is on the floor, ensure that your shoulders are stabilized, and push away as you rotate towards the ceiling with the opposite arm. 

    Programs: Hold 2 Sets of 30 to 60 seconds for each side or 5-10 reps to each side


    Frog Stretch for Short Adductors 

    Starting Position: Start with a quadruped position on your hands and knees in a comfortable manner. Stick out the leg you wish to stretch out to the side of you, aligning it in line with the opposite knee. 

    The Movement: Stay sturdy on your shoulder blades while initiating the movements pushing your hands towards the ground. You are pushing yourself backward in a controlled and slow manner. Ensure that your back is as flat as you can; generally, individuals would compensate by rounding their backs; this helps to mobilize the long abductors. Point you towards the ceiling and rock backward if you aim to bias the hamstrings.

    Option: Place your hand in the opposite direction of your leg, stretching it out behind your head while you rotate your chest and upper body in the opposite direction of the leg being stretched. If you perform this correctly, you should feel a stretch from your groin to the middle of your thigh. Perform ‘thread the needle’ away from the leg, with your hand-stretched on the same side of the leg being stretched.

    Programs: Hold 2 Sets of 30 to 60 seconds for each side or 5-10 reps to each side


    Mobility exercises are generally overlooked or performed merely as a warm-up exercise, which isn’t enough if you wish to improve the way you move and your mobility. Consider exercising a hip mobility routine; you don’t have to include all the exercises; choose the ones that work the best for you. You could perform these exercises in the comfort of your home or on a light workout day.