How often should you do hip mobility exercises1? The simple answer is every day. It is best to do hip mobility exercises every day, but if you have a very busy schedule, you can do these exercises three to five times per week. Whether you are a runner, an athlete bodybuilder, a student, or a businessman, everyone needs to keep their hip mobile and strong.
It greatly benefits both your physical health and builds mental confidence. You can do the hip mobility exercises whenever you want, but following this routine every morning will help you build and recover muscles for the rest of the day.
1. What is Hip Mobility?
Image by Engin Akyur from Pixabay /copyright2018
Mobility means moving freely in your environment without pain or discomfort. When you can easily move all body parts without restrictions, your body has good mobility. Mobility increases our muscle strength and helps to maintain balance in our body. It helps to improve stability and maintain flexibility in our bodies.
Don’t confuse mobility with stretching, as both are different. Stretching is to achieve the ranges of motion passively, while mobility is a playful way to achieve extended ranges of motion. Stretching alone does not cause tight hips. The stretching and strengthening exercises improve mobility and extend the range of motion.
2. What Causes Poor Hip Mobility?
Hips are the center of your body’s movements, handling high demand daily. Nowadays, people work continuously for long hours sitting in one position. Most jobs demand working on a computer or laptop, which means sitting most of the day. We create a lot of pressure on our hips when we sit for an extended period, making them stiff and rigid.
Do you also feel your hips stiff and rigid? Your hip muscles have weakened, and your hamstrings have become tight. Stiff hips can make you feel stiff and frustrated. Your hips also become tight if you have had a prior injury or your lifestyle is sedentary. Poor mobility, especially of hip joints, can reduce your body’s flexibility.
Good hip mobility makes movements easier by reducing strain on our body.
3. Why Is Hip Mobility Important?
Image by Pexels from Pixabay/copright2016
Mobility work and training are not only important for sports or athletic performance, but they also provide comfort in our daily lives. It is essential for the health of our joints and muscles, making our body free and easy to move. We spend most of our time sitting, therefore should include these exercises in our daily routine to ensure hip stability and flexibility.
You can improve your hip mobility and flexibility through various hip stretching exercises2. Your first aim should be to make your hip flexible and try various stretches. It will help build the muscles surrounding your back, core, glutes, and hamstrings. Once your hips become flexible, go for stretches and squats that help build your muscles and strengthen your hips.
4. How Often Should You do Hip Mobility Exercises? 19 Best Hip Mobility Exercises
Poor and ineffective hip mobility can lead to issues like lower back pain or knee problems. These hip strengthening exercises help combat those problems and enhance your hip mobility. You can easily increase your hip mobility by incorporating these exercises into your daily routine.
Check out 9 Best Hip Mobility Exercises & Full Routine – SET FOR SET.
Hip mobility exercises help to relieve pain or discomfort in our body, reviving our zest for life. I have mentioned a few hip strength exercises to enhance the movement of your hips and make them strong. These hip stretches will prevent you from hip problems or knee pain. You can perform all of them or skip a few if you find any movement uncomfortable.
4.1) Hip Flexors Stretch
Hip flexor stretch3 is a classic exercise and a great addition to any hip mobility regimen. It aims to eliminate tight hip flexors that have become very common due to extensive sitting. It is more impactful than a simple flexibility exercise as it increases joint flexibility and muscle strength.
Begin with one leg straight at a right angle while kneeling on the other leg. The leg on which you are kneeling should be lined up with your hip and shoulders. The other knee should be lined up with the ankle of your front foot. Apply pressure gently on your front knee with your hands to engage your core muscles.
Squeeze your gluteal muscles tightly to protect your spine throughout the exercise. Lean forward slightly to feel pressure on your hip, and hold for a minute or two. Push forward with your knee, keeping your back foot on the ground. Hold for 30 seconds. Switch the legs and repeat the entire process on the other side.
4.2) Hip CARs
Controlled Articular Rotations (CARs) exercise gently takes your hip to the full range of motion. It is a wonderful exercise to include in your warm-up routine.
For hip CARs4, you must stand straight and create tension throughout your body. Stand rigid with your arms stretched and one arm holding onto something for support. Press down through your one leg, keeping your knee locked. Keep it straight and grounded. Bend the other knee and raise your left leg to your chest as high as possible with your foot turned outward. Keep your hip in a square position throughout this step.
Slowly raise your left leg with your heels facing the sky without moving your hip. Then bring it down with your bent knee under your hip. Repeat the entire motion 2-5 times per side for maximum impact.
4.3) Hip Rotators Stretch
Hip rotators5 are a crucially important exercise. They help your body move smoothly and distribute weight away from your pelvis. Hip rotator exercises are warm-up exercises that can be done anytime while sitting on a chair watching television and provide balance and overall strength.
Sit straight in an upright position with your back close to the edge of the chair. Keep your right leg straight at a right angle; cross your left leg so the left ankle touches the top of your right thigh. Press the left leg firmly with your hands and lean your chest forward while keeping the spine straight. Hold for 20 seconds. Repeat the same with the other leg.
4.4) Piriformis Stretch
Piriformis is a small flat muscle in our hip. It is located deep in the buttock. Along with the hamstrings and gluteal muscles, the piriformis plays an important role in overall body movement and mobility. The Piriformis muscle gets stiff from sitting for long periods and can cause muscle spasms and strains. It is important to strengthen the piriformis to prevent pains and spasms.
The stretching of the piriformis muscle is called piriformis stretch6 and can be performed easily by anyone. It is hip rotation stretching.
Lie on your back and cross one leg fully over the opposite leg. Your knee should cross over your thigh. You should feel a stretch on your buttocks. Pull the bent knee towards your opposite shoulder, enabling a stretch on your piriformis muscle. Hold in this position for about 30 seconds and return to normal.
You can perform this exercise by sitting on a chair with crossed legs, one leg above the other, and rotating your chest towards your bent knee.
4.5) 90/90 Stretch
It is a warm-up exercise for improving internal and external hip rotation. Sit in the 90/90 position with your right leg in front and left leg behind. Lower your upper body towards your right knee, keeping your back straight. Stretch your hip towards your right leg and hold for 20 seconds. Now rotate your torso to the left side and repeat for 20 seconds. You will feel a stretch on your glute muscle and the side of the hip.
This exercise greatly helps in improving hip mobility. It is a great and super effective mobility work to keep your hips healthy and strong.
4.6) Pigeon Stretch
Pigeon stretch is another classic stretch that increases hip mobility and brings flexibility to your hamstrings, gluteal muscles, and spine.
Start with your front knee bent at a right angle. Keep the back knee in a position that can be bent according to your comfort. It would be best if you stood straight and tall in an upright position to bear as much weight as possible. Now rotate your hips, moving in a direction from the front heel to the back foot. Now you can straighten your rear leg as much as possible until you are comfortable, giving a pigeon pose.
4.7) Kneeling Lunge Stretch
Sit in a lunge position with a knee bent in the front while the other leg bent behind. The knee and feet should touch the ground at the back while sitting tall and straight. Now lean a little forward, lifting your leg behind your back while the knee remains on the ground. The hips should be in a square position making your hip flexors relax and squeeze your rear glute.
4.8) Butterfly Stretch
Sitting with your feet joined together in a butterfly position is called a butterfly stretch. It is the most popular hip mobility exercise and can be very relaxing. It is a gentle and low-impact way to engage your muscles and joints. This classic hip stretch improves hip rotation and is useful for groin muscles. Strong groin muscles provide hip stability and prevent knee pain, which has become very common in our new generation.
Sit straight and upright with your feet together and core muscles engaged. Please keep your hands at the back, pushing the ground, and then bring them in the front to hold your feet firmly. Hold for thirty seconds, and then repeat it 5-10 times. Move in and out of the Stretch to keep your groins closer to the heels. Push your bent knees downward to keep them straight. Your arms support your body weight in a butterfly pose called a butterfly stretch.
4.9) Traveling Butterfly
It is a dynamic hip stretch involving motion from sitting with legs stretched straight out to a butterfly position. Sit tall with your legs straight in front of you and hips square. With your hands touching the ground behind your back, lift your hips slightly and push them forward towards your heels. Now join your feet in a butterfly pose. Briefly hold the position for 10 seconds and repeat.
Traveling butterfly stretch helps in moving hips and improves circulation. It is similar to the standard butterfly exercise but a more intense way of engaging your core muscles. It can be challenging to perform, so it is not recommended for beginners.
4.10) Ball Bridges
Placing a ball under your leg and performing bridges is a perfect way to strengthen your gluteal muscles and hamstrings. Lie on your back and place a Swiss ball under your knees. Slightly raise yourself and lift your buttocks by engaging your abdominal muscles. Hold this position for two seconds and lower your pelvis gently. Repeat this mobility exercise 10-15 times.
Check out the best hamstring exercises at 12 Best Hamstring Exercises – Icy Tales
4.11) Frog Stretch
The frog stretch is an intensive stretching adding more weight to your hip exercise. Aim for a frog-like position with both hands on the ground, but your knees should not touch the floor. Now, spread your knees as far as possible and squeeze in together. Rock your body back and forth in this position with your knees bent and toes pointing outward. Hold and then return to normal. Repeat it as many times as you want. It is one of the most effective ways to increase your hip mobility.
4.12) Bear Sit
The bear sit can be both an active and passive stretch. It helps strengthen your inner leg muscles. Start with the passive bear and sit with your knees bent and heels positioned on the ground in the front. Now move your feet and knees outward to straighten your legs from knees to heel. Take hold of each ankle and spread your knees wide apart, pulling them away from one another. Gently flatten your lower back and hold the position for 30 seconds inhaling and exhaling deeply.
Moving to active bear sit, release your ankles and stretch your arms straight in the front. Pull your legs close to your torso and hold them without the assistance of your upper body. Hold for 15 seconds, breathing deeply, and repeat it twice, returning to the passive Stretch.
4.13) Leg Swings
Leg swings7 are gentle, effective, and relaxing mobility exercises. They are very simple and easy to perform. Leg swings make a great wind-down hip stretch and should generally be performed at the end of the workout.
Stand straight in an upright position and hold something with your left hand to support and maintain balance. Now, cross your left leg over the right leg and raise the left leg as high as possible, parallel to the floor. Hold your left leg in the air briefly and lower it. Repeat the same with the right leg. Do the leg swings smoothly in a fluid motion without being aggressive.
4.14) Leg Raise Exercises
Straight leg raise8 is another hip strength exercise to strengthen your front hips and support your knees. Lie on your back with one knee bent and another leg straight. Lift your straight leg high, keeping it straight, and tighten your quadriceps muscle. Hold for two seconds and gradually lower your leg. Repeat 10-15 times.
Side leg raise provides immense strength to your gluteal muscle on the side of your hip and buttocks. Lie on one side and bend your leg closer to the floor. The other leg, which is on the top, should be straight. Lift your top leg straight without bending your knees and toes, pointing outward. Hold for two seconds and bring them down gently. Repeat 10-20 times, changing the sides.
4.15) Hip Hikers
Also known as a pelvic drop, hip hikers are a great exercise to strengthen your gluteal muscles and work in a weight-bearing position. Stand with one foot on the step, and the other lifted in the air. Keep your knees straight and lower your pelvis on one side, moving your foot towards the floor. This should enhance a full range of motion in your hip joint. Now return to the normal position and repeat the step several times.
Try this exercise by switching sides. The rotation of the pelvis will increase tension in the hamstrings.
4.16) Goblet Squat
The goblet squat9 is one of the best exercises to build leg, glute, and core muscles. It helps to strengthen the muscles in your lower body and create a balance between abductors and adductors. It also provides flexibility to your hamstrings.
Stand with your feet wide apart, hips locked, and toes pointing in the front. Hold the kettlebell by the sides of the handle in front of your chest. Tighten your abs and squeeze in your shoulders.
Lower your weight by sitting with your knees bent in a squat position. Keep your chest up and your lumbar spine straight while you squat deeply. Return to your standing position. Once you learn this exercise with lightweight, try increasing the weight of the object you are holding while doing this squat. Repeat this exercise 6-8 times in 3 sets.
4.17) Bulgarian Split Squat
Taking dumbbells in both your hands, stand straight. With one foot at the back, move downward in a lunge-like position. Allow your knee to come toward the end of your toe. It is a leg squat performed to strengthen the glutes and quads. It prevents knee pain and provides more stability and control of the squat,
4.18) Cossack Squat
Stand wider than a sumo stance, stretching your legs as wide as possible. Drop your hips to one side and hover them low with your knees over the toe. It will create a stretch in your groin muscles. It may be difficult to keep your heel down without support so you can hold onto something for counterbalance. Repeat the same by switching to the other side, holding for 3 seconds each time. Repeat at least ten times. The Cossack squat helps provide mobility to our ankles while focusing on one leg at a time.
4.19) Deep Ring Squat Stretch
It is another dynamic movement like the traveling butterfly. This exercise should be performed after the above exercises to encourage blood flow and circulation. You don’t need to hold in any position and keep moving with proper rotation.
Sit in a deep squat-like position with heels pressed on the floor and rotate your one knee inward towards the ground. Exhale deeply and empty your legs. It will help you to engage the abdominals and create a posterior tilt in your hips. Take 15 deep breaths and repeat the same with the other knee. If you cannot make a squat position comfortably, you can do this exercise sitting on a stool.
This range of motion is considered perfect for athletes to get a posterior tilt. Holding the rings while doing the squat helps to create a counterbalance and get deep into the squat.
5. Move Your Hips Freely and Enjoy Your Life
Hips are connected to various parts of our body and give movement to our body. If your hips are not mobile or moving well, it will restrict your body motion. Prolonged sitting shortens the hip flexors and weakens the glute muscles creating a sensation of tightness in the hips. Tight hips can make you uncomfortable and prevent you from trying new things.
Check at Best Hip Mobility Exercises: 8 Proven Stretches for tight hips
Enhancing your hip mobility will stretch and strengthen your hips and improve the quality of your life. The hip stability exercises and mobility work will eliminate all your hip pain and aches. Give a few minutes to your hips daily to improve your mobility and free your body from all sorts of restrictions. Take out 10 -20 minutes from your busy routine to relieve yourself from any discomfort or hip pain. You will feel more magical when you find your hip moving more efficiently.
- Moreside, Janice M., and Stuart M. McGill. “Improvements in hip flexibility do not transfer to mobility in functional movement patterns.” The Journal of Strength & Conditioning Research 27.10 (2013): 2635-2643. ↩︎
- Winter, Sara. “Effectiveness of targeted home-based hip exercises in individuals with non-specific chronic or recurrent low back pain with reduced hip mobility: A randomised trial.” Journal of back and musculoskeletal rehabilitation 28.4 (2015): 811-825. ↩︎
- Konrad, Andreas, et al. “The influence of stretching the hip flexor muscles on performance parameters. a systematic review with meta-analysis.” International journal of environmental research and public health 18.4 (2021): 1936. ↩︎
- Orsel, K., et al. “Heterodyne interferometric polarization coherent anti‐Stokes Raman scattering (HIP‐CARS) spectroscopy.” Journal of Raman Spectroscopy 41.12 (2010): 1678-1681. ↩︎
- Cibulka, Michael T., et al. “Symmetrical and asymmetrical hip rotation and its relationship to hip rotator muscle strength.” Clinical Biomechanics 25.1 (2010): 56-62. ↩︎
- Saeed, Quratulain, Arshad Nawaz Malik, and Samina Ghulam. “Outcome of Specific Piriformis Stretching Technique in Females with Piriformis Syndrome.” Journal of Pioneering Medical Sciences 7.4 (2017). ↩︎
- Hooper, Scott L., et al. “Neural control of unloaded leg posture and of leg swing in stick insect, cockroach, and mouse differs from that in larger animals.” Journal of Neuroscience 29.13 (2009): 4109-4119. ↩︎
- Liebenson, Craig, et al. “The active straight leg raise test and lumbar spine stability.” Pm&r 1.6 (2009): 530-535. ↩︎
- Collins, Kyle S., et al. “Differences in muscle activity and kinetics between the goblet squat and landmine squat in men and women.” The Journal of Strength & Conditioning Research 35.10 (2021): 2661-2668. ↩︎
Last Updated on by Sathi