Unlock Your Hips: The Best Mobility Exercises for Hip Flexibility and Strength

Tight hips can wreak havoc on your performance, posture, and even your daily movements. Whether you’re an athlete or just looking to move more freely, improving hip mobility is a game-changer. This guide covers the best exercises to open up your hips, boost flexibility, and strengthen the muscles that keep you moving with ease.

The Best Exercises for Hip Mobility

These effective exercises are designed to loosen tight hip flexors, strengthen supporting muscles, and expand your range of motion.

1. 90/90 Stretch

Why It Works: This seated stretch isolates the internal and external rotators of your hips, helping to release tension and improve rotational mobility.

How to Do It:

• Sit on the floor with one leg bent in front of you at 90 degrees and the other leg bent behind you at 90 degrees.
• Keep your chest tall and lean slightly forward over the front leg to deepen the stretch.
• Hold for 30–60 seconds, then switch sides.

2. Hip Flexor Stretch with Reach

Why It Works: Combines a deep stretch for the hip flexors with a reach to open up your posture and lengthen the muscles in your lower body.

How to Do It:

• Begin in a kneeling lunge with one foot forward and the opposite knee on the ground.
• Push your hips forward gently, feeling a stretch in the back leg’s hip flexor.
• Extend the arm on the same side as the back leg overhead and hold for 20–30 seconds. Switch sides.

3. Frog Stretch

Why It Works: This stretch targets the inner thighs and groin while improving hip external rotation.

How to Do It:

• Start on all fours with your knees wider than your hips and feet in line with your knees.
• Slowly shift your weight back toward your heels while keeping your hips low.
• Hold for 30–60 seconds, breathing deeply.

4. Standing Hip CARs (Controlled Articular Rotations)

Why It Works: Improves joint mobility and strengthens your ability to control movement through your full range of motion.

How to Do It:

• Stand tall and lift one knee to hip height.
• Slowly rotate your leg outward and then behind you, creating a circular motion.
• Return to the starting position and repeat for 5–6 reps before switching legs.

5. Pigeon Pose

Why It Works: This yoga classic deeply stretches the hip rotators and glutes, offering relief from tightness and improved mobility.

How to Do It:

• From a plank position, bring one knee forward toward your opposite wrist and rest your shin on the ground.
• Extend the opposite leg straight back and lower your hips toward the ground.
• Hold for 30–60 seconds, then switch sides.

6. Cossack Squat

Why It Works: A dynamic lateral movement that stretches the inner thighs and strengthens the hips, improving flexibility and stability.

How to Do It:

• Stand with your feet wider than shoulder-width apart.
• Shift your weight to one side, bending that knee and keeping the other leg straight.
• Push back to the center and repeat on the other side for 8–10 reps per side.

7. Banded Lateral Walks

Why It Works: Activates the glutes and strengthens the hip abductors, which are crucial for hip stability and mobility.

How to Do It:

• Place a resistance band just above your knees or around your ankles.
• Take small, controlled steps to the side, maintaining tension on the band.
• Perform 10–15 steps in each direction.

8. Deep Squat Hold

Why It Works: Opens up the hips and stretches the lower back, hamstrings, and calves, while improving your squat depth.

How to Do It:

• Stand with your feet slightly wider than shoulder-width apart and toes pointing slightly out.
• Lower into a deep squat, keeping your heels on the ground and your chest lifted.
• Hold for 20–30 seconds, using your elbows to gently push your knees outward.

Tips for Hip Mobility Success

• Consistency is Key: Aim to incorporate these exercises into your routine at least 3–4 times per week.
• Warm Up First: Start with light dynamic movements to get blood flowing to your hips.
• Don’t Force It: Work within your current range of motion and gradually deepen the stretches over time.

Conclusion

Unlocking your hips is one of the best ways to move better, feel stronger, and avoid injuries. With these targeted mobility exercises, you’ll loosen tightness, build strength, and create a foundation for better performance in all areas of life. Commit to these moves, and your hips will thank you!