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I recently began volunteering at a physical therapy clinic, and have learned the importance of incorporating mobility exercises into one’s daily routine. Hip mobility is crucial for maintaining a healthy, active lifestyle.

We reach our peak muscle mass and strength around 30-35 years of age, and after that our power and performance decline slowly until there is a steep drop off at around 65-70 years of age. In other words, move it or lose it.

If we do not maintain this muscle mass, we put ourselves at risk of developing sarcopenia. Sarcopenia, or age-related muscle wasting, is often paired with falls, and breaking or fracturing bones – notably the hips. It also increases the risk for metabolic derangements, such as type II diabetes.

Whether you’re an athlete, a weekend warrior or someone who spends a lot of time sitting, improving your hip mobility can enhance your performance, prevent injuries and alleviate discomfort.

Your hips are one of the most important joints in your body. They support your weight, allow for a wide range of movements and play a key role in your posture and balance. However, due to sedentary lifestyles, many people suffer from tight hips, which can lead to lower back pain, poor posture and reduced athletic performance.

Hip mobility refers to the range of motion your hip joint can achieve. Improving this mobility is not just about flexibility but also about strength, stability and control.

Why Is Hip Mobility Important?

Hip mobility is important because of what a pivotal joint your hips are. Good hip mobility reduces the strain on your lower back, knees and ankles, helping to prevent common injuries. This includes but is not limited to lower back pain and knee pain.

You will also see improved performance. Better hip mobility will allow for more efficient and powerful movement, as well as improved posture and alignment. Tight hips can lead to poor posture, which in turn can cause back pain and other musculoskeletal issues. Improved hip mobility helps to maintain a neutral spine and proper body alignment.

How to Improve Hip Mobility?

Stretching

Starting with a dynamic warm-up that includes movements like leg swings, hip circles and lunges will help increase blood flow to the muscles and prepares your hips for deeper stretches. Two of my favorite stretches are: 1) hip flexor stretch: kneel on one knee, with the other foot in front, forming a 90-degree angle. Push your hips forward slightly until you feel a stretch in the front of your hip. Hold for 30 seconds and switch sides, and 2) pigeon pose: from a plank position, bring one knee forward and place it behind your wrist while extending the other leg straight back. Lower your hips towards the floor and hold for 30 seconds on each side.

Strengthening Supporting Muscles

Strengthening the muscles around your hips, such as the glutes, hamstrings and core, is a great way to improve your hip mobility. Some common exercises I see in the clinic are glute bridges, lunges and various types of squats, which can help build strength and stability. I’ve gone ahead and hyperlinked each exercise to the appropriate National Academy of Sports Medicine (NASM) page, for you to see how they’re done if you aren’t sure.

Foam Rolling

Using a foam roller to target the hip flexors, glutes and surrounding muscles is a great way to release tension, improve blood flow and enhance muscle recovery. It is a great way to end a workout or stretching session.

Improving hip mobility takes time – consistency is key. Incorporating these exercises into your routine 3-4 times per week is ideal. Being conscientious of your posture is also important. Poor posture can set back your progress! Sitting for too long has all kinds of negative health effects, so make sure you find the time to stand up, stretch and move around.

Essential Hip Mobility Exercises

Below are some great exercises you can implement in order to improve your hip mobility. If you struggle doing any of these, there are plenty of other options. I would recommend checking out the NASM website, or one of my personal favorites, the Squat University website or YouTube channel.

1. 90/90 Stretch: Sit on the floor with one leg in front of you, bent at a 90-degree angle, and the other leg behind you, also at a 90-degree angle. Lean forward to stretch the front hip, then lean back to stretch the rear hip.
2. Hip CARs (Controlled Articular Rotations): Start on all fours, lift one knee off the ground, and slowly rotate it in a circular motion. This exercise improves the active range of motion and control in the hip joint.
3. Deep Squat Hold: Stand with your feet shoulder-width apart and lower into a deep squat, keeping your heels on the ground. Hold this position for 30 seconds to 1 minute. This exercise opens up the hips and strengthens the lower body.
4. Butterfly Stretch: Sit on the floor with the soles of your feet together and your knees bent out to the sides. Gently press your knees towards the ground to stretch the inner thighs and hips.

By incorporating these exercises and tips into your routine, you will not only enhance the flexibility of your hips and your overall performance, but also significantly reduce the risk of injury. In addition, reversing or slowing sarcopenia will increase your basal metabolic rate and your metabolic health.