5 Hip Mobility Exercises to Help You Move Better

Hip Mobility Exercises

Impaired hip mobility can be a huge limiting factor for anyone, regardless of age or current level of fitness. A tight hip can prevent you from performing the exercises you want to do, it can even contribute to pain while sitting and moving! 

Mobility exercises are a great way to improve your range of motion and loosen up those tight muscles. This blog post will discuss five hip mobility exercises you can do at home to help improve your movement quality!

What Actually Is Hip Mobility?

Hip mobility is the ability to move your hips through a full range of motion. This means being able to perform movements such as squats, lunges, and hip hinges without pain or restriction. 

Improving your hip mobility can help reduce your risk of injuries. It can also help improve athletic performance and make everyday activities easier.

How Often Should You Do Hip Mobility Exercises?

You should aim to do hip mobility exercises at least twice per week. However, you may want to do them more frequently if you are just starting. Once you have developed a good range of motion, you can back off to twice per week.

What Are Some Good Hip Mobility Exercises?

Hip Mobility Exercises

Below are five hip mobility exercises to help you move better. You can do this at home to help improve your movement quality.

  1. Hip Circles:
  • Start by standing tall with your feet hip-width apart and your arms at your sides. 
  • From here, lift your right leg off the ground and circle it to the left. Continue rotating for 20-30 seconds.
  • Switch directions and circle to the right for 20-30 seconds. Repeat with your left leg.
  1. Hip Swings:
  • Start by standing tall with your feet hip-width apart and your arms at your sides. 
  • From here, lift your right leg off the ground and swing it back and forth like a pendulum. 
  • Continue swinging for 20-30 seconds.
  • Switch legs and swing your left leg for 20-30 seconds.
  1. Leg Swings:
  • Start by standing tall with your feet hip-width apart and your arms at your sides. 
  • From here, lift your right leg off the ground and swing it forward and backward. 
  • Continue swinging for 20-30 seconds.
  • Switch legs and swing your left leg for 20-30 seconds.
  1. Lateral Leg Swings:
  • Start by standing tall with your feet hip-width apart and your arms at your sides. 
  • From here, lift your right leg off the ground and swing it from side to side. 
  • Continue swinging for 20-30 seconds.
  • Switch legs and swing your left leg for 20-30 seconds.
  1. Hip Hinges:
  • Start by standing tall with your feet hip-width apart and your arms at your sides. 
  • From here, hinge at the hips, keeping your back straight and your knees slightly bent. 
  • Reach down towards the ground with your hands. 
  • Once you've reached a comfortable position, hold for 30 seconds. 
  • Return to standing and repeat on the other side.

Hip Mobility Exercises

Takeaways

Hip mobility exercises are a great way to improve your movement quality and reduce your risk of injuries. Aim to do them at least twice per week, and be sure to include a variety of exercises in your routine. 

Regularly incorporating hip mobility exercises into your workout routine can help keep your hips healthy and mobile.