Home Workouts Top 14 Exercises Hip Mobility For Strengthening

Top 14 Exercises Hip Mobility For Strengthening

by Fit Wth Guru
exercises hip mobility

Hip mobility plays a crucial role in our overall movement and flexibility. It refers to the range of motion and flexibility of the hips, which are essential for performing various activities like walking, running, bending, and squatting. However, due to sedentary lifestyles, muscle imbalances, or a lack of proper exercise, many people experience restricted exercises hip mobility.

In this article, we will explore the importance of exercises hip mobility. Common causes of restricted hip mobility, benefits of improved hip mobility, and practical exercises to enhance hip mobility.

Understanding Hip Mobility

Hip mobility refers to the ability of the hip joint to move freely through its full range of motion. The hip joint is a ball-and-socket joint with several axes of movement, including flexion, extension, abduction, adduction, and rotation. Adequate hip mobility ensures optimal function and prevents compensation in other body parts.

Importance of Hip Mobility Exercises

Good hip mobility is essential for maintaining proper posture, preventing injuries, and maximizing athletic performance. It allows for efficient movement patterns. Reduces strain on the lower back muscle and improves overall body mechanics. Additionally, hip mobility plays a significant role in activities such as weightlifting, dancing, martial arts, and sports that involve running, jumping, and quick changes in direction.

Enhanced Athletic Performance

Mobile hips play an important role in the life of athletes. The body movement including hips becomes efficient and fast. This not only improves hip muscles but also provides the body a fast movement.

Whether it is jumping, running, cycling, twisting the hip muscles always interact with the movements to make it way more better. 

Daily Activities Becomes Easier

Not only is it beneficial for athletes but it is also very useful in the man’s daily life. It helps in kneeling, sitting, bending, squatting and laying. Due to better hip muscles we can perform these activities very well.

Protect the Lower Back

Hip muscles are built in a way that they can easily protect the lower back without causing any injuries in muscles and other parts of the body.

Common Causes of Restricted Hip Mobility

Several factors can contribute to restricted exercises hip mobility. Some of the common causes include:

  • Sedentary Lifestyle: Prolonged sitting or a lack of physical activity can lead to tight hip muscles and reduced mobility.
  • Muscle imbalances: Weak or tight muscles around the hips, such as the hip flexors, glutes, and hamstrings, can affect hip mobility.
  • Injuries and trauma: Previous injuries or surgeries involving the hip joint can result in a limited range of motion.
  • Age-related changes: As we age, the flexibility and mobility of our joints tend to decrease, including the hips.
  • Postural Habits: Poor postures, such as excessive anterior pelvic tilt or rounded shoulders, can contribute to hip mobility issues.

Benefits of Improved Hip Mobility

Improving exercises hip mobility offers numerous benefits, including:

  • Enhanced Performance: Better hip mobility allows athletes to generate more power, agility, and speed in their movements.
  • Reduced Risk of Injuries: By improving hip mobility, the body can move more efficiently, reducing the risk of strains, sprains, and other hip-related injuries.
  • Better Posture: Proper hip mobility promotes a neutral pelvic position, which helps maintain good posture and reduces strain on the lower back.
  • Increased Range of Motion: Improved hip mobility allows for a fantastic range of motion in daily activities, making tasks like bending, squatting, and reaching more straightforward and comfortable.
  • Alleviation of Hip and Lower Back Pain: Tight hips can contribute to hip and lower back pain. By enhancing hip mobility, individuals can experience relief from chronic pain and discomfort.

exercises hip mobility

14 Best Exercises to improve hip mobility

To improve hip mobility, incorporating specific exercises into your routine can be highly beneficial. Here are 14 exercises that target different aspects of hip mobility:

1. Hip Circles

Start by standing with your feet shoulder-width apart. Place your hands on your hips. Slowly move your hips in a circular motion, making large circles clockwise and then anticlockwise. Perform 10 circles in each direction.

2. Leg Swings

Stand beside a wall or hold onto a stable support for balance. Swing one leg forward and backward while keeping the other leg planted on the ground. Swing the leg back and forth, gradually increasing the range of motion. Perform 10 swings on each leg.

3. Fire Hydrants

Begin on all fours, placing your hands precisely behind your shoulders and your knees directly beneath your exercises hip mobility. Keeping your core engaged, lift one knee out to the side, keeping the knee bent at a 90-degree angle. Repeat on the other side, then go back to your starting position. Perform 10 reps on each side.

4. Hip flexor stretching

Kneel on one knee with the other foot forward. Keep your back straight, lean forward, and slightly tilt your pelvis forward until you feel a stretch in the front of your hip. Hold for 20–30 seconds, then switch to the opposite side. Perform 2-3 stretches on each side.

5. Glute Bridges

Lie on your back with your knees bowed and your feet straight on the ground. Place your arms by your sides. Push through your heels and lift your exercises hip mobility off the ground. Engaging your glutes, hold for a moment at the top and lower back down. Perform 10-12repetitions.

6. Squats

Stand with your feet shoulder-width apart. Lower your body as if sitting back in a chair, keeping your knees aligned with your toes. To get back to the starting position, press through your heels. Perform 10–12 squats.

7. Lateral Lunges

Stand with your feet shoulder-width apart. Take a comprehensive step to the side with your right foot, keeping your left foot planted. Bend your right knee and push your exercises hip mobility back, keeping your left leg straight. Return to the beginning position by pushing through your right foot, then repeat on the opposite side. Perform 10 lunges on each side.

8. Sumo Squats

With your toes turned out slightly, stand with your feet wider than shoulder-width apart. Lower your body into a squat position. Keep your knees aligned with your body. To get back to the starting position, push through your heels. Perform 10–12 sumo squats.

9. Pigeon Pose

Start in a high plank position. Put your right knee on the ground behind your right wrist by bringing it forward. Extend your left leg straight back, keeping your hips squared. Lower your upper body to the ground. Resting on your forearms or forehead. Hold for 20 to 30 seconds, then switch to the opposite side. Perform 2-3 stretches on each side.

exercises hip mobility

10. Hip Rotations

Knees bent, feet flat on the ground as you lay on your back. Keeping your knees together, drop them to one side, trying to touch the ground. Repeat on the other side, then go back to your starting position. Perform 10 rotations on each side.

11. Spider-Man Lunges

Start in a high plank position. Bring your right foot forward and place it outside your right hand. Keep your left leg extended straight back. Hold for a moment and return to the starting position. Repeat on the other side. Perform 10 lunges on each side.

12. Supine Leg Raises

Lay on your back with your legs straight out in front of you. Lift one leg off the ground, keeping it straight and engaged. Lower it once more, then repeat on the opposite side. Perform 10 raises on each leg.

13. Clamshells

Your knees should be bent and placed on each other as you lie on your side. Keeping your feet together. Lift your top knee while keeping your feet in contact with each other. Repeat on the other side by lowering it back down. Perform 10–12 clamshells on each side.

14. Hip thrusts

Sit on the ground with your back against a bench or sturdy surface. Put your feet shoulder-width apart on the ground. Engage your glutes and push through your heels to lift your exercises hip mobility off the ground. From your legs to your shoulders, draw a straight line. Squeeze your glutes at the top and then lower back down. Perform 10-12repetitions.

Precautions and Tips for Hip Mobility Exercises:

While performing exercises hip mobility, it’s essential to keep the following precautions and tips in mind:

  • Starts low: If you are new to hip mobility exercises, start with gentle movements and gradually increase the intensity and range of motion.
  • Listen to your body: Attention to how your body feels during the exercises. If you experience pain or discomfort, modify the movement or consult a healthcare professional.
  • Warm-up: Always begin with a dynamic warm-up to prepare your muscles and joints for the exercises.
  • Proper Form: Maintain proper form and alignment throughout the exercises to ensure effective and safe movement.
  • Breathe: Remember to breathe smoothly and deeply during each exercise to help relax your muscles and enhance the effectiveness of the movements.
  • Consistency: Consistency is vital when it comes to improving hip mobility. Aim to perform these exercises at least 2-3 times weekly for optimal results.
  • Gradual Progression: Gradually increase the difficulty of the exercises over time to continue challenging your hip mobility and avoid plateaus.
  • Seek Professional Guidance: If you have any underlying medical conditions or specific concerns, it’s advisable to consult a healthcare professional or a qualified trainer before starting a new exercise routine.

exercises hip mobility


What is the best time to perform hip mobility exercises?

You can perform hip mobility exercises at any time of the day. However, it is recommended to do them when your body is warmed up, such as after a light workout or as part of your warm-up routine before engaging in more intense activities.

How soon can hip mobility be improved?

The time it takes to improve hip mobility varies from person to person. Consistency and regular practice are key factors in seeing progress. With dedicated effort, you may start experiencing improvements in a few weeks to a couple of months.

Can I do hip mobility exercises if I have a hip injury?

If you have a hip injury, it’s crucial to consult with a healthcare professional or a qualified physical therapist before performing any exercises hip mobility. They can guide you through specific exercises or modifications that are safe and suitable for your condition.

Are there any specific exercises for athletes to improve hip mobility?

Yes, athletes can benefit from exercises focusing on dynamic movements, such as hip circles, leg swings, and hip rotations. Additionally, incorporating sport-specific movements and exercises tailored to their activity can help improve hip mobility for enhanced performance.

Can I do hip mobility exercises if I have arthritis?

If you have arthritis, it’s essential to consult with a healthcare professional before engaging in any new exercises hip mobility. They can provide recommendations and modifications based on your specific condition to ensure safety and effectiveness.


Hip mobility is vital to our overall movement, flexibility, and quality of life. By understanding the importance of hip mobility and identifying common causes of restricted exercises hip mobility, we can enhance our hip mobility and reap its numerous benefits by incorporating targeted exercises into our fitness routine.

Remember to start slowly, listen to your body, and stay consistent in your practice. With time and effort, you can improve your exercises hip mobility, alleviate discomfort, and move more quickly and efficiently.

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