10 Hip Mobility Exercises For Better Flexibility

First on this list is Hip CARs, a workout that engages the hip joints with its rotational movements. Standing tall, we can conduct this workout by raising one of the legs with bent knees.

Then, move the bent leg in a circular motion without compensating movements from other joints. If it's too hard, you can take the support of a wall or pole.

Perform around 5 full rotations for 1 side and then switch the legs. This workout targets your foot muscles too, making it a quality lower body exercise.

Hip Circle is a simple workout that doesn’t require any equipment or compound movement. You can easily perform it anywhere, at home or in the office.

Performing them regularly can increase your range of motion in the hip joints. 

Stand tall, put your hands on your hips, and then start moving your hips smoothly in a circular motion. Complete 10-12 reps and then switch to another direction. Moreover, Hip Circles will also target your abdominal muscles.

Derived from yoga, the Frog Stretch is fantastic for opening up your hips and groin. When we practice them, we also improve our circulation and release those pent-up tensions.

Before starting this stretch, visualize a Frog in order to simulate the amphibian's look. Begin in a forearm plank position and widen the knees until you feel a stretch. Support the upper body with the forearms, keeping the back straight.

Remain in this pose for about 1-2 minutes to get that deep stretch.

A fun variation of the classic squat, a Cossack squat is characterized by deep squatting on one leg that will yield a powerful hip stretch. Meanwhile, the other leg is stretched straight to work on the hamstrings.

Doing this workout is relatively easy. We need to stand upright while the feet are placed wide and straight. Then shift the weight and move to one side, bending the knee. Stay in this position for a minute to get that deep hip workout.

The World’s Greatest Stretch is a combination of plank, lunge, and a twist. This dynamic exercise involves twisting our hips smoothly, which in turn, can promote better mobility in the hip region.

Begin by getting into a lunge position. Then, rotate the body, resting one arm on the floor and the other arm stretched to the sky. Hold this stretch for about 30 seconds and repeat with alternate hands.

Do you want to improve your hip joints’ motion while chilling at home? Butterfly stretch can be a perfect option for you. This stretch is a hip opener that can relieve tightness in the gluteal region.

To begin this simple exercise, sit comfortably on the floor, and bend the knees to bring your soles together. Then, press the knees down for up to 2 minutes. It’s better to repeat this stretch 2-3 times per day.

Just like the Frog Stretch, the Frog Squat will put the user in a frog position to relieve tight hips. This workout will also target our quads and hamstring.

Frog Squat features us getting in a squat position with feet wider than shoulder-width. Clasp your hands together and go down slowly. Once, you reach a deep squat, you will feel (and look) like a frog. Remain in this stretched position for about 20-30 seconds.

Pigeon Pose engages the Hip flexor, Gluteus maximus, and Piriformis muscles. This yoga pose is quite popular and can be easily done at home. Stretching your body with this asana can help to relieve tension in the hip area.

Kneel down on the floor, sweep one leg underneath the belly, and the other leg straight back. Remember to keep the knee bent at around a 90-degree angle for a superb stretch.

Glute Bridge is a simple-to-do exercise that just needs a mat and a little space in our home. It specifically engages the gluteus maximus, hamstrings, and core.

So how can we do this workout? First, lie on the back with the feet at shoulder-width distance. Then, bend the knees and raise the hips steadily. We should squeeze the glutes and abs as we perform this workout.

After holding the raised position for a few minutes, lower them slowly and repeat the process 2-3 times.

Engage the legs and hip flexors with a simple leg swing workout. The beauty of this exercise is that it can be done at anywhere, anytime. It works well in warm-up, cool-down, or before a dazzling run.

Keeping the back straight, stand on one foot and swing the other leg with controlled motions. We can choose to swing the leg side-to-side or front-to-back, depending on our preferences. 

Consistent practice of leg swings will eventually enhance our range of motion in the hip region.

1. Making Incorrect Posture

Majority of the exercises listed above feature the need of a straight back for successful completion. So, conducting these workouts by hunching the back is a big no-no.

2. Overstretching

Everybody knows their body’s limit. Beginners may have a harder time performing certain movements, but it’s better to learn than to overstretch the muscles for the sake of completing a rep or set.

3. Ignoring Warm Ups

Never forget warm-ups! Warm up exercises are integral for increasing the flexibility of muscles and making them active. Without warm-ups, we may strain or pull a muscle during the workout session.

4. Applying Wrong Techniques

Understand the form and techniques of every exercise carefully. Applying wrong techniques can imply disastrous consequences for the body, including muscle strain or internal bleeding.

• Improves Range of Motion - Hip mobility workouts help to increase the hip joint's range of motion which is essential for more flexibility and easier movement in general.
• Prevention of Injury - Making the hip joints more mobile will prevent injuries like strains and sprains. Stable hips decrease the stress on muscles and joints, especially on the lower back and knees.
• Better Movement Efficiency - Better mobility in the hip joints help to make our day-to-day movements more efficient. This may lead to better performance in running, jumping, or lifting. It can also aid in various physical sports like Tennis and Soccer.
• Improved Postural Alignment - Good hip movements contribute to better postural alignment by ensuring that all the muscles around the hips work harmoniously.
• Reducing Lower Back and Knee Pain - Limited mobility at the hip joint tends to encourage compensatory motion in the lumbar spine and knees. This could cause pain and other displeasing sensations.

These mobility stretches don't have any universal specific time for practice. They can be easily included in your morning warm-up routine every day.

However, consistency is key to getting the best hip mobility results. Try these workouts at least 3-4 times a week.

Just give 10-15 minutes of your day for better mobility of the hips to boost up your day-to-day activities that require movement.