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Need help with your hip/low back mobility? Download Day 1 of our Hip/Low Back Mobility Program:

Top 4 Hip Mobility Exercises

Introduction

In this article, you'll learn the top 4 hip mobility exercises that we recommend and prescribe.

But first, why 4 exercises?

These specific 4 exercises were chosen because they hit the 4 ranges of motion we want to work on:

  1. Hip flexion
  2. Hip extension
  3. Hip abduction
  4. Hip rotation (internal and external rotation)

The 4 hip mobility drills in this article will make sure you are working all those ranges of motion.

Hip Mobility Drill 1 - Leg Lowering

Range of motion this works: Hip Flexion

Target tissues: Mainly hamstrings, but some calf and neural structures

How to perform:

  • Lay on your back near a door frame or pull up rig
  • Place your left leg up onto the door frame, positioning yourself so your left
    knee is locked
  • Slowly lift your right leg up as far as you can, keeping your knees locked
  • Slowly lower back down
  • Repeat for the specified reps
  •  Repeat on the other side

Read more about hamstrings:

Hip Mobility Exercise 2 - Kneeling Hip Flexor Stretch

Range of motion this works: Hip Extension

Target tissues: Hip flexors

How to perform:

  • Begin in a lunge position with a pad or mat below your bent knee
  • Grab onto a pole or wall for balance
  • Keeping your core engaged, lean forward through your back leg’s hip, feeling a stretch in the front of the hip
  • Return to the starting position
  • Repeat for the specified reps
  • Repeat on the other side

Read more about hip flexors/hip extension:

Hip Mobility Exercise 3 - Single Leg Standing Straddle Stretch

Range of motion this works: Hip Abduction/Flexion

Target tissues: Hip Adductors

How to perform:

  • Place the heel of your left foot up on a bench keeping your right foot pointed forward
  • Keeping your back flat, push your butt backward and bend forward at the hips
  • Continue as far as you comfortably can
  • Return to the standing position
  • Repeat for the specified number of reps
  • Repeat on the other side

Read more about adductors/hip abduction:

Hip Mobility Exercise 4 - 90/90 Hip Stretch

Range of motion this works: Internal & External Rotation

Target tissues: Hip internal and external rotators

How to perform:

  • Begin on the ground, in the 90/90 starting position
    • Tip: place these three points on one line:
      •  Inside of the back leg’s ankle
      • Inside of the back leg’s knee
      • Outside of the front leg’s ankle
    • From here, keep your back neutral and hinge forward over the middle of your shin ( of the front leg)
    • Continue as far as comfortably possible
    • Hold for 1⁄2”
    • Return to the starting position
    • Rotate backward toward your back leg and lean slightly toward the ground, trying to place your hand on the ground
    • Continue as far as comfortably possible
    • Hold for 1⁄2”
    • Return to the starting position
    • Repeat for the specified number of reps
    • Repeat on the other side

    Read more about hip rotation:

What’s Next

Those are our top 4 hip mobility drills!

Whenever you're doing mobility work, make sure you know:

  1. What ranges you are trying to work
  2. What tissues limit that range of motion

Otherwise, you are just guessing and hoping!

Need more help with your hip mobility?

We put together a complete hip and low back mobility program to guide you through the process of improving your range of motion.

We also have a free hip/low back email course you can take to learn more about taking care of your hips and low back.

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