Day 11: Hip Mobility Exercises You Can do at Home

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Welcome to Day 11 of the 30 Days of Warm Ups and Movement Prep.

Today we will be working on hip mobility work that you can do at home.

If you haven't already, download our 30 Day Challenge Guide.

The 30 Warm Ups and Routines in this guide are meant to be used before or after a training session.

Each day was originally designed to be done for 30 minutes, however, with much testing and feedback, 15 minutes is now recommended.

These sequences are designed to be done for the allotted time (15 minutes) working through the reps at a low to moderate pace.

Day 11 - Hip Mobility Drills You can do at Home

Today is day 11 of the challenge and we will be focusing on hip mobility drills that you can do at home.


  • Adductor Stretch; 60"
  • Hamstring/Nerve Mobilization; 60"
  • 30 Reps Tri-planar Hip Extension
  • 5 Hip Circles each direction
  • Repeat on other side

Adductor Stretch

Use a couch, bed, etc. that is at a height where you don’t have to round your back to get your leg up on it. You should be comfortable in the starting position, not stretched. The mobilization and stretching will occur as you move.

Bend forward at the hips pushing your butt back or lower your body up and down. During this adductor stretch, keep your toe pointed up toward the ceiling of even backward. Don’t let the toe start to rotate forward as that internally rotates the hip and can become pinchy.

Hamstring/Nerve Mobilization

You should be able to use the same height object for this as you did in the adductor stretch. If you can’t, feel free to lower or raise the object.

When doing the hamstring “stretch”, make sure you are hinging at your hips and not rounding your lower back. If you are unsure, use a dowel or a broomstick to achieve 3 points of contact as seen in previous days on the lateral lunge.

When doing the nerve mobilization, you are going to get into a very mild stretch and then move your foot back and forth. This will put the nerves in your legs on and off tension. Don’t force through this. Be gentle.

Tri-planar Hip Extension

There are three directions in the tri-planar hip extension stretch (Forward/backward, Side bending, Rotating)

By doing all three of these movements, we are improving hip extension in all the physiological ranges of motion available, rather than just in 1, which is the classic hip flexor or Samson stretch.

Hip Circles

Now that you have worked on hip mobility, we are going to use hip circles to improve your ability to actively control your hip through the ranges of motion.

When doing this, keep your knee locked and explore the largest circle possible that you can control. This will be difficult at first, but over time you will gain the strength and stability to do it with ease.

What’s Next

Head over to Day 12.

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