Unlock Your Hip Mobility: 8 Exercises and Benefits

Hip mobility is essential for functional movement, improving athletic performance while preventing injury and reducing pain. Deep, slow, and controlled squats are one of the best ways to open up the hips, counteract the effects of prolonged sitting that leads to hip flexor shortening, and low back issues.

Importance of Hip Mobility

Hip mobility is the key piece to being functional, strong, and active. It is the cornerstone of functional movement, athletic performance, and physical health. Having sufficient hip mobility enables one to squat deeper, run faster, and jump higher. In later life, this contributes to increased step count and mobility, yielding multiple benefits and preventing fragility.

Some of the key benefits of hip mobility include

Increasing hip mobility unlocks movement. Mobile hips mean one is able to use the muscles in a full range of motion. This translates to a longer stride, a deeper squat, less tension in the lower back, etc.

Sitting Too Much, Lordosis and Low Back Pain

Prolonged sitting leads to hip flexor shortening. (8) This pulls the pelvis forward, leading to an anterior pelvic tilt which increases lumbar curve in the low-back. Limited hip ROM therefore forces compensation in the lower back which increases strain and pain. Tight hip flexors from sitting exacerbate these issues, leading to spinal misalignment and discomfort. (9) (10) (11) (12)

Stretching the hip flexor (iliopsoas) and strengthening the hip extensor (gluteus) can alleviate these problems. Hip mobility work reduces non-specific low back pain, improves posture, and restores balance. Better hip extension supports spinal alignment, prevents lordosis, and enhances overall movement efficiency.

Prioritizing hip mobility combats the negative effects of a sedentary lifestyle, providing relief from pain and improving functional health.

Hip Movements and Range of Motion

As a complex joint, the hip is multi-planar, meaning it moves in multiple planes. This means it has a higher degree of freedom, compared to a uni-plane joint like the elbow or the knee for example, which can only do flexion and extension.

Here’s a list of the movements that can occur in the hip, and their functionality:

• Flexion: occurs when you bring the knee to your torso – it helps us lift the leg when walking or running, and provides lumbar spine stability. Without it, you can’t take a step forward, nor kick a football.
• Extension: occurs when we extend the leg back – it allows you to stand up, push off the ground, push back from the squat, and run. Plus it stabilizes the pelvis, reducing low back pressure.
• Abduction: occurs when you lift the leg away from the midline – helps you stabilize the core, allows you to correct left-to-right balance, stay stable when the bus stops, and balance when walking or running.
• Adduction: occurs when you pull the leg toward the midline – assists hip rotation, keeps you balanced, stabilizes the pelvis, and controls posture. Helps keep a left-to-right balance, walk, run, and stand straight.
• Internal Rotation: occurs when the hip rotates internally – while it assists in throwing a good knee kick, it’s a must for walking. Every step or unilateral push-off the ground requires IR to lengthen the stride. It supports knee and back health.
• External Rotation: occurs when we extend the leg away from the midline – it’s crucial for lower body stabilization, and to properly position the pelvis to reduce hip, ankle, and knee strain. It stabilizes the femur, preventing internal rotation and pressure on the knees.

Deep Squat: Release Tight Hips

The most practical way to improve hip mobility is incorporating a 15-min hip mobility session twice weekly. By stretching the tight muscles, gaining control through a full range of motion, and activating the hip stabilizers, one can significantly improve their squat. Incorporating this routine before every leg training is a great start. This improves acute performance, lubricates the hips, and increases range of motion.

Beyond, moving more and sitting less is a great way to prevent hip tightness and all the associated problems. Walk, ski, surf, run, row more. Try to incorporate more active breaks during work windows in the office, prioritizing hip flexor stretches or deep squats.

The fundamental piece to hip mobility is squatting more often. Whether a targeted strength training, an active work break, or just gardening and playing with the kids in a squatting position, it profoundly improves hip mobility.

8 Hip Mobility Exercises

Improving hip mobility starts with warming up to enhance tissue elasticity and joint lubrication. Begin with 2-4 minutes of light cardio, such as box steps, jogging, or rowing. Once warm, focus on targeted exercises to loosen key muscles, including glutes, calves, and adductors, which often limit hip flexibility.

These 8 exercises promote deeper squats, higher jumps, and improved pelvic alignment.

90-90 Stretch

The 90-90 stretch targets multiple muscle groups, including the hip flexors, glutes, piriformis, adductors, and abductors. Beyond stretching the gluteus, the light transition in between, while keeping the feet in contact with the ground, activates and stretches key muscles around the hip.

1. Sit on the floor with one leg positioned in front, bent at 90 degrees, and the other leg placed to the side, also bent at 90 degrees.
2. Keep your torso upright and hinge forward from the hips over the front leg until you feel a stretch.
3. Hold the stretch for 2 seconds. If comfortable, deepen the stretch for another 2 seconds.
4. Transition to the opposite side smoothly, ideally without using your arms for support.
5. Perform 2 sets of 12 reps (6 reps per side), holding each stretch for 4 seconds.

Deep Squat

The deep squat is the main hip mobility exercise. It works on multiple elements like flexibility, stability, coordination, and mobility at the same time, using the most functional movement that emphasizes hip mobility, the squat. The deep squat targets the adductors, calves, glutes, and even the lower back. It is highly functional, mimicking natural human movement patterns while improving your ability to squat deeply.

1. Stand with feet slightly wider than hip-width, toes angled outward at 20–30 degrees.
2. Squat down by lowering your hips while pushing your knees outward in line with your toes.
3. Keep your weight distributed evenly through your feet, heels grounded, and your spine straight.
4. Pause at the deepest squat you can achieve while maintaining proper form, holding for 3 seconds.
5. Engage your glutes as you return to a standing position.
6. Complete 3 sets of 10 repetitions, holding each deep squat for 3 seconds.

Tip: Stop when your knees collapse inward, your heels lift, or your torso excessively leans forward to avoid placing undue stress on the joints.

At the start, one can use a 2-5 cm platform below the heels, for easier progress, or slowly lift their heels up slightly in the lowest part of the squat.

Deep Squat Reach

This advanced variation of the deep squat incorporates thoracic mobility while activating the obliques, glutes, and hip muscles. It’s a great progression to open up your body once you’ve mastered the basic deep squat.

1. Squat as deeply as possible, keeping your heels on the floor and spine straight.
2. Place your right hand on the ground, pressing your right elbow against your inner thigh or knee.
3. Twist your torso and extend your left arm upward, looking toward the ceiling. Hold for 2–3 seconds.
4. Switch sides, alternating between right and left rotations.
5. Perform 2 sets of 10 reps, alternating sides (5 per side).

Tip: If the exercise is too hard, a great way to ease into it is transferring the weight to one leg while lifting the heel of the ground (being on toes) and then doing the thoracic rotation.

Hip Rotations

Hip rotations build stability, integrating core and hip function. This exercise strengthens the obliques, glutes, and hip abductors while promoting functional movement.

1. Start on all fours, with knees below your hips and wrists below your shoulders.
2. Engage your core and lift your right leg laterally, keeping the knee bent at 90 degrees.
3. Rotate your hip in a controlled motion, drawing a full circle without shifting your pelvis.
4. Squeeze your glutes and maintain stability in your shoulders and core throughout.
5. Repeat for 2 sets of 7 rotations on each side.

Spiderman Lunge

The Spiderman lunge combines a deep lunge with a thoracic twist, effectively stretching the hip flexors, glutes, and hip abductors while improving upper body mobility.

1. Begin in a forward lunge position with your right leg forward and left knee slightly bent.
2. Place your left hand on the floor next to your right foot for stability.
3. Lightly and slowly twist your torso, reaching your right arm upward while keeping your gaze toward the ceiling.
4. Hold for 2–3 seconds before returning to the starting position. Repeat dynamically.
5. Complete 2 sets of 8 reps, alternating sides.

For an advanced stretch, position your front foot slightly outward (to the lateral portion of the foot) to deepen the lunge.

Elevated Pigeon

This variation of the pigeon stretch reduces knee strain while effectively loosening the glutes, piriformis, and sartorius. It’s ideal for individuals with tight hips or those who sit for prolonged periods.

1. Use an elevated surface like a bench, block, or a box.
2. Place your right leg on the surface with your shin parallel to the edge.
3. Align your hips and keep your back straight.
4. Slowly lean forward, supporting your weight with your hands, until you feel a light stretch in your glutes.
5. Hold the position for 20 seconds, then deepen the stretch for an additional 10 seconds.
6. Perform 2 sets of 30-second holds per leg.

If you experience knee discomfort, use a block for support under your knee or discontinue.

Iliopsoas Stretch

The tightest muscle due to sitting, which causes numerous low-back issues, is the hip flexor. Stretching and opening it may help counteract this tightness and improve pelvic alignment.

1. Begin in a lunge position with your left knee resting on the floor.
2. Tilt your pelvis posteriorly to stretch the hip flexor on the rear leg.
3. If more stretch is needed, raise your left arm overhead and slightly bend your torso to the right.
4. Hold for 10 seconds, relax, and repeat.
5. Perform 4 repetitions per side.

Cossack Lunge

The Cossack lunge stretches the inner thighs while improving lateral stability. It’s particularly effective for targeting adductors like the adductor longus, magnus, and brevis.

1. Stand with feet wide apart, toes slightly outward.
2. Shift your weight laterally to your right leg, bending your right knee and lowering your hips as much as possible.
3. Keep your left leg straight with the heel grounded.
4. Hold for 3–4 seconds and switch sides.
5. Complete 2 sets of 16 reps (8 per side).

For additional support, hold onto a stable surface or perform the exercise near a wall.

15-Min Hip Mobility Routine

The full hip mobility routine comprises of 8 exercises, repeated for 2 cycles each. The routine prioritizes deep squatting, slow and controlled movement with light increase in range of motion.

Before starting, it’s good to lightly warm-up for 2 minutes by jogging, walking, or biking to increase muscle temperature, blood flow, and viscoelasticity.

Here’s an overview of the protocol:

• 90-90 Stretch: 6 reps with 2-4 sec. holds per side
• Deep Squat: 10 slow repetitions with 3 sec. holds
• Deep Squat Reach: 5 reps per side
• Hip Rotations: 7 rotations per side
• Spiderman Lunge: 8 slow reps per side
• Elevated Pigeon: 30 second holds
• Iliopsoas Stretch: 4 reps x 10 seconds per side
• Cossack Lunge: 8 reps per side

This can be added as a 15-minute pre-workout routine before training legs, whether deadlifts or squat are being prioritized. It enhances ROM, improves recovery, and gets the hips ready.