7 Best Hip Mobility Exercises (Video)

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Mobility Workouts

Launch tight hips with this guided routine – the most effective hip mobility workouts for sturdy, pain-free hips. Improve hip mobility, flexibility and vary of movement, whereas additionally lowering muscle tightness and ache with this guided routine. Bonus: rising hip mobility additionally will increase athletic efficiency, permitting you to carry out higher, deeper squats.

 

Tight, sticky hips are frequent – particularly in the event you sit at a desk all day.

Spending prolonged intervals sitting can shorten and tighten the hip flexor muscles, that are answerable for flexing the hip joint. The shortening of the hip muscle mass can result in tightness, diminished flexibility and ultimately knee and decrease again ache.

This guided mobility routine is a mixture of the most effective hip flexor stretches and hip strengthening workouts. Each releasing tight muscle mass, and strengthening the small stabilizing muscle mass surrounding the hips.

Higher hip mobility means that you can carry out higher squats, with elevated vary of movement and correct kind. This finally results in more practical leg workouts.

Add these hip mobility workouts to your weekly routine to extend vary of movement and increase athletic efficiency.

woman performing 90 90 stretch as example of hip mobility exerciseswoman performing 90 90 stretch as example of hip mobility exercises

Hip Mobility Workouts FAQs

What Causes Poor Hip Mobility?

Poor hip mobility may be brought on by each overuse and inactivity. Overuse is often brought on by repetitive actions that contain hip flexion, resembling operating or biking. Whereas inactivity is often brought on by extended sitting, resulting in shortened hip flexor muscle mass.

What Are 90 90 Hip Openers?

The favored 90/90 hip opener stretch is a mobility drill designed to enhance flexibility and vary of movement within the hips. This beginner-friendly hip stretch may be intensified by leaning ahead extra, making a deeper stretch.

How Can I Enhance My Hip Mobility?

A mixture of hip stretches (resembling hip CARs) and hip strengthening workouts (resembling cossack squats) is the easiest way to enhance hip mobility. Most individuals profit from including mobility work to their workout schedules between two and thrice every week.

woman performing table top hip CARs as part of hip mobility exerciseswoman performing table top hip CARs as part of hip mobility exercises

7 Finest Hip Mobility Workouts

Enhance mobility, scale back danger of harm, and get higher vary of movement throughout exercises with these hip mobility workouts.

I counsel incorporating mobility workouts like this one to your home workout plan 1-2 occasions per week to guard and keep wholesome joints and muscle mass.

Exercise Tools:

No gear, simply your body weight.

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woman performing cossack squat as part of hip mobility workoutwoman performing cossack squat as part of hip mobility workout

Exercise Directions:

Comply with together with these guided Hip Mobility Exercises on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Exercise Seems Like This:

  • 7 Workouts for Hip Mobility
  • Timed Intervals (carry out train for round 40-50 seconds)

Observe: I’ll cue this within the video, but it surely’s vital to actively maintain your physique from tensing up as you maintain every pose. Deal with respiration into every mobility train, and take into consideration “releasing” the strain in every muscle group to keep away from clenching up.

Exercise Define

  1. Inner Hip Rotations
  2. 90/90 Hip Stretch
  3. 90/90 Rear Knee/Heel Lifts
  4. Hip CARs (Managed Articular Rotations)
  5. Frog Rocks
  6. V-Sit Leg Lifts
  7. Cossack Squats
woman performing heel lift to strengthen hips and gluteswoman performing heel lift to strengthen hips and glutes

7 Workouts for Hip Mobility

Inner Hip Rotation

Targets: Outer hip, gluteus medius, gluteus minimus, and interior thigh muscle mass.

two women performing internal hip rotations as example hip mobility exercisestwo women performing internal hip rotations as example hip mobility exercises

How To Do Internal Rotations

  1. Sit on the floor, feet out wide on the floor in front of you, toes pointing out 45 degrees (towards the corners of the room). Place your hands behind you and slightly lean back.
  2. Slowly internally rotate your right hip, lowering your right knee to hover above or tap the mat in front of your body. Inhale, bringing your knee back up and return to the starting position.
  3. Then repeat on the left hip, lowering the left knee to tap the mat at the midline of your body.

90/90 Hip Stretch

Purpose: The muscles around the hip joint — glutes, piriformis, psoas, hip flexors, hip abductor muscles and hip adductor muscles.

A great stretch for both internal rotators and external rotators. 

two women performing 90/90 hip stretches as example hip mobility exercisestwo women performing 90/90 hip stretches as example hip mobility exercises

How To Do 90/90 Hip Stretches

  1. Start in a seated position, right leg in front of you, left leg behind you and both legs bent at 90 degrees. Create some distance between your front right heel and your back left knee.
  2. Right shin is parallel to left shin (flat on the floor). Slowly lean forward, directly over your right shin (avoid leaning toward your right knee, lean directly into the middle of your shin).
  3. Think about driving your right knee and left knee into the mat at the same time as you hold this stretch. Hold this position for a few seconds.
  4. With each exhale, bring your chest closer to the floor.
  5. Then, shift to the other side so that your left leg is parallel in front of you, right leg behind you. Slowly lean forward, directly over your left shin, stretching the left outer glute and opening the right inner hip.

90/90 Rear Knee/Heel Lift

Targets: Gluteus medius and minimus, quadriceps, inner thighs, lower back, hip abductors, and hip adductors.

two women performing glute strengthening hip exercisestwo women performing glute strengthening hip exercises

How To Do 90/90 Rear Knee/Heel Lifts

  1. Start in a seated position, left leg in front of you, right leg behind you and both knees bent at 90 degrees. Create some distance between your front heel and your back knee.
  2. With control, squeeze through your outer glutes to lift your right knee a few inches off the floor. Slowly lower the knee to the mat, returning to starting position.
  3. Then, keep your right knee pressed into the ground as you lift your left heel off the mat, holding for a few seconds before lowering to the mat, returning to starting position.

Hip CARs (Controlled Articular Rotations)

Targets: Hip flexors, hip extensors, hip abductors, and hip adductors.

Controlled articular rotations take the joint through its full range of motion with precision and control.

two women performing hip CARS as example of hip mobility exercisestwo women performing hip CARS as example of hip mobility exercises

How To Do Hip CARs (Controlled Articular Rotations)

  1. Start in a table top position, quadruped on all fours, shoulders stacked over wrists.
  2. With control, lift your right knee, drawing a large circle with your knee from the front, out to the right side, then to the back, before lowering it to the mat.
  3. Then, reverse the motion, drawing a large circle with your right knee from back to front, before lowering it to the mat and returning to starting position.

Frog Rock

Targets: Inner thighs, outer hips, glutes and lower back.

woman performing frog rocks to open hip flexorswoman performing frog rocks to open hip flexors

How To Do Frog Rocks

  1. Start in a table top position, quadruped on all fours, shoulders stacked over wrists. Spread your knees out wide, knees outside hips.
  2. Lower to your forearms, shoulders stacked over elbows.
  3. Exhale as you rock your hips back towards your heels, deepening the stretch.
  4. Inhale, rocking forward to stack your shoulders over elbows, returning to starting position.

V-Sit Leg Lift

Targets: Transverse abdomen (deep abdominal muscles below your rectus abdomen or six pack ab muscles), lower abs and hip flexors.

two women performing v-sit leg lifts as example of hip mobility drilltwo women performing v-sit leg lifts as example of hip mobility drill

How To Do V-Sit Leg Lifts

  1. Start sitting on your mat on your “sit bones,” legs out long in front of you, feet wide.
  2. Pull your belly button towards your spine, then lean back about 45-degrees, activating your core.
  3. Slowly and with control, lift your right heel up in a half circle, imagining you are lifting your heel over a box between your legs. Bring the right heel to tap the mat next to your left foot.
  4. Then reverse the motion, returning the right foot to starting position.
  5. Then, repeat on the left, bringing the left heel up in a half circle before lowering it to tap the mat next to your right foot.
  6. Reverse the motion, lifting the left heel up and over to the left to return it to starting position.

Cossack Squat

Targets: Hip, knee, and ankle mobility. As properly as will increase flexibility within the hamstrings and adductors (interior thighs).

two women performing cossack squats as part of hip mobility workouttwo women performing cossack squats as part of hip mobility workout

How To Do Cossack Squats

  1. Begin in a large ahead fold, toes exterior hips, toes pointing ahead, fingertips touching the mat.
  2. Shift your hips again and to the left. Left leg creates a 90-degree angle, and the precise leg is straight.
  3. Rotate your proper leg open, so your toes level up in direction of the ceiling. Really feel a stretch in your hips (interior thighs). Then convey your toes again to the mat.
  4. Shift to the alternative aspect, crawling your fingers over to the precise as you sit again into your proper hip. Proper leg at a 90-degree angle, left leg straight.
  5. Rotate your left leg open, pointing your left toes up in direction of the ceiling.

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woman performing hip mobility exerciseswoman performing hip mobility exercises

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