6 Hip Mobility Exercises That Can Increase Strength and Flexibility

Prolonged sitting, poor posture, injuries, or even muscle imbalances can cause your hips to become tight, weak, and inflexible. Everyone can benefit from a hip mobility exercise program to improve movement, reduce pain and prevent injury.

The seated figure 4 stretch gently opens your hip, targeting the muscles that work to rotate it. This stretch is ideal for runners, office workers, seniors, and people with arthritis.

1. While seated, cross your ankle over your opposite knee.
2. Gently lean forward and hold the position for 30 to 60 seconds.
3. Switch legs and perform 2 to 3 times on each side.

The clamshell exercise aims to improve hip strength, balance and lower body alignment. It is ideal for seniors, people with arthritis, and those looking to improve hip and core stability.

1. Lie on your side with your knees bent and your feet stacked on top of each other.
2. Lift your top knee toward the ceiling, as if opening a shell, while keeping your feet together.
3. Slowly lower and repeat 3 sets of 10 reps on each side.

Performing bridges helps activate your glutes, hamstrings, and core, helping to strengthen and support your hips and back. It is ideal for runners, seniors, people with arthritis, and those building hip and core strength.

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Press through your heels as you lift your hips until your shoulders, hips, and knees are aligned. Remember to contract your gluteal muscles when you reach the top.
3. Slowly lower and repeat 3 sets of 10 repetitions.

The donkey kick exercise aims to strengthen your hip muscles and core, while promoting lower back health. It is ideal for runners, athletes and to improve overall glute muscle strength.

1. Start on all fours.
2. Keeping your knee bent, lift one leg behind you until your thigh is in line with your body. Consider kicking toward the ceiling.
3. Slowly lower and repeat 3 sets of 10 reps on each side.

Monster steps strengthen the hips, knees and core while improving stability during movement. This is a great exercise for runners, athletes and to improve overall hip strength.

1. Start standing with your knees slightly bent, feet hip-width apart.
2. Start walking slowly sideways with a wide stance.
3. Continue moving in one direction for 10 repetitions. Complete 3 sets on each side.

Lunges work to strengthen the hips and improve balance, coordination and lower body mobility. It is ideal for runners, athletes and to improve lower body strength and stability.

1. Step forward with one foot, bending both knees as you lower into a lunge position.
2. Make sure your front knee is stacked over your ankle and your back knee is pointing toward the floor.
3. Return to your starting position and perform 3 sets of 10 repetitions on each side.

Before beginning a hip mobility routine, it’s important to keep in mind proper technique, gradual progression, and listening to your body as you work to improve your strength and flexibility.

• Warm up first: Always start with gentle movements to increase blood flow to your muscles and prepare your hips for movement.
• Cool: Finish with some light stretches or gentle mobility work to improve recovery time and help maintain flexibility.
• Avoid painful movements: Stop any exercise if you feel pain and do not hesitate to modify or skip an exercise if necessary.
• Focus on form: It’s important to focus on proper form and perform controlled, deliberate movements to ensure you’re engaging the right muscles, protecting your joints, and reaping the full benefits of exercise.
• Progress gradually: Increase your range of motion, repetitions, or add resistance slowly and over time as you see how your body responds to the exercises. This will also help prevent injuries.
• Stay consistent: Staying consistent with your exercise routine is essential for improving hip mobility and strength, and is important for maintaining them long term.
• Listen to your body: Pay attention to what you feel, whether it is stiffness, soreness, discomfort, or soreness. Adjust accordingly or talk to your doctor.
• Combine strength and flexibility exercises: Include a mix of strength-based and flexibility-based exercises to ensure mobility is created and maintained, promoting joint health and optimal muscle balance.