Hip Mobility Exercises

If you’re anything like us, long periods of sitting may leave your hips feeling stiff and uncomfortable. The good news?

Hip mobility exercises can make a huge difference. By incorporating the right stretches, you can go from feeling tight and achy to flexible and pain-free in no time.

Read on to discover effective hip mobility exercises and access beginner-friendly video guides to follow along.

What Does Hip Tightness Feel Like?

When your hips are tight, you may notice discomfort or pain in your hips, groin, or lower back.

According to Colin Trigellis-Smith, an Osteopathic practitioner at Qi Integrated Health, “People with tight hips often experience symptoms in other areas, such as lower back pain, knee pain, or foot pain.

This happens because other parts of the body try to compensate for the restricted hip movement, placing additional strain on these areas.

When your hip muscles like the gluteus maximus and gluteus medius aren’t being used properly, the body relies on other muscles.”

Devin Trachman, PT, DPT, MTC, OCS, and clinic director for PTCentral, adds, “Other symptoms of hip tightness include stiffness or difficulty moving the hips after sitting for long periods, or during activities like squatting.

You might also notice instability or fatigue when walking for extended periods, climbing stairs, jumping, or running.”

Things to Know Before Starting Hip Mobility Exercises

“Fifteen muscles work together to move and stabilize the hip joint,” shares Trachman. “This makes it critical that the joint moves correctly, without overcompensating or contributing to muscle imbalances, to avoid pain.”

Trigellis-Smith highlights another essential factor for improving hip mobility. “Your pelvis plays a key role, too.

Focusing solely on moving your thigh or leg can sometimes cause discomfort. Helping the pelvis move in different directions makes the process more comfortable and allows proper motion in the hip.”

A helpful tip? Take it slow. Large movements might only target the hip joint instead of the surrounding muscles.

Trigellis-Smith recommends starting with smaller, controlled motions and gradually increasing as your mobility improves.

The Best Hip Mobility Exercises

Trachman outlines the benefits of hip mobility exercises, saying, “They help reduce your risk of injury, improve posture, and enhance athletic performance and functional mobility.”

Here are five simple exercises you can do at home 3-4 times a week to improve flexibility and range of motion:

1. Butterfly Stretch

This stretch loosens tension in your hips and groin:

• Lie on your back with your feet and knees together, arms at your sides.
  
  
• Keep your feet in place and gently open your knees, letting them fall outward toward the ground.
  
  
• Hold the position for 5 to 10 seconds.
  
  
• Repeat 10 times or until you feel relief.
  
  

2. Supine Pelvic Tilts

This exercise is great for loosening your pelvis and hips:

• Lie flat on your back with knees bent and feet flat on the floor.
  
  
• Place your hands on your pelvis or waist and tilt your pelvis forward, keeping your tailbone grounded.
  
  
• Gently tilt your pelvis backward, ensuring your abs and glutes remain relaxed.
• Repeat for 10-15 reps.
  
  

3. Half-Kneeling Pelvic Rocks

Both Trigellis-Smith and Trachman recommend this exercise to improve your hip range of motion by working your hips, back, and abdominal muscles:

• Begin by kneeling on your right knee. Bend your left leg at a 90-degree angle and place your foot to the side.
  
  
• Rock your body toward the knee that’s out to the side, shifting weight to that foot. Stay upright without leaning your upper body forward or sideways.
  
  
• Return to the starting position.
  
  
• Repeat 10-15 times on each leg.
  
  

4. Bridges

Engage your glutes and strengthen your hips with this exercise:

• Lie on your back with knees bent and feet flat on the ground.
  
  
• Push through your feet to raise your hips off the floor, squeezing your glutes at the top.
  
  
• Hold for 2-3 seconds, then slowly lower your hips back down.
  
  
• Perform two sets of 10 reps.
  
  

5. Isometric Hip Abduction

Build strength and stability in your hips with this move:

• Lie on your back with knees bent.
  
  
• Place a small ball or pillow between your knees.
  
  
• Squeeze the ball between your knees, holding for 5 seconds before releasing.
  
  
• Perform two sets of 10 reps.

Improve Your Hip Mobility Today

These exercises offer a simple and effective way to loosen tight hips, reduce discomfort, and improve your mobility. Start small, listen to your body, and stay consistent.

Before long, you’ll notice a significant difference in how your hips feel and function!

Source: firstforwomen

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.