Do your hips feel tight after sitting for hours, working out, or waking up in the morning?
The good news is that you don’t need a complicated routine to start improving your movement. A few simple hip mobility exercises performed consistently can help you move your hips through a comfortable range of motion and prepare your body for exercise.
Here are five simple movements you can add to your warm-up or mobility routine.
1. 90/90 Hip Stretch
The 90/90 hip stretch is a popular movement for working on hip rotation.
Sit on the floor with one leg positioned in front of you and the other positioned behind you. Keep your torso tall and lean gently toward the front leg. Move slowly and stay within a comfortable range.
Hold the position for around 30 to 60 seconds on each side.
Avoid forcing your body into the stretch. The goal is to gradually become more comfortable with the position.
2. Hip Flexor Stretch
The hip flexor stretch is especially useful if you spend a lot of time sitting.
Start in a half-kneeling position with one knee on the floor and the other foot in front. Keep your chest upright and gently move your hips forward until you feel a stretch around the front of the hip.
Hold for about 30 to 45 seconds on each side.
Keep your movement controlled rather than pushing aggressively into the stretch.
3. Deep Squat Hold
A deep squat hold can help you become more comfortable in a deep squat position while working on lower-body mobility.
Stand with your feet around shoulder-width apart and slowly lower into a comfortable squat. Keep your chest up and maintain control.
Hold the position for approximately 30 to 60 seconds.
If you cannot comfortably reach a deep squat, use a support such as a sturdy object and gradually work on your range of motion.
4. World’s Greatest Stretch
Despite its name, this is more than a simple hip stretch. It combines several movements that target different areas of your body.
Start in a lunge position with one foot forward. Place your hands on the floor and rotate your torso toward the front leg. You can then reach your arm upward while keeping the movement controlled.
Perform around 30 to 45 seconds on each side.
This exercise works well as part of a warm-up before strength training or other physical activity.
5. Hip Circles
Hip circles are a simple way to move your hips through a controlled range of motion.
Start on your hands and knees. Lift one knee slightly away from the floor and make slow circles with your leg. Complete several circles in one direction before changing direction.
Perform around 10 circles in each direction on both sides.
Keep your movements slow and controlled instead of trying to make the biggest circle possible.
When Should You Do Hip Mobility Exercises?
You can include these hip mobility exercises before a workout, during a dedicated mobility session, or after spending a long time sitting.
Final Thoughts
Tight hips don’t have to stop you from moving comfortably. Adding a few simple hip mobility exercises to your routine can help you practice better movement and maintain flexibility.
Start with the 90/90 stretch, hip flexor stretch, deep squat hold, World’s Greatest Stretch, and hip circles. Focus on controlled movement rather than trying to force a deeper position.
