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Fitness, Mobility

What are the Best Mobility Exercises for Hips?

By Joe Talarico on May 5, 2022 9:00:00 AM
4 Minutes Reading Time


The hip area is one of the most common areas that we see weaknesses, and postural issues along the body. Thinking of your body from bottom to top, you should have areas built for stabilization and other areas built for mobility. Like a weak muscle, if those areas aren’t performing the way they should be and are put under too much stress, they can strain or tear from taking on too much. Working up the body it looks like this:

Ankles - mobile

Knees - stable

Hips - mobile

Low back - stable

Thoracic - mobile

Shoulder blades - stable

If, for example, you don’t have a full range of motion in the hips and you try to squat with load, that load has to disperse somewhere. If there’s lack of range, then the low back is now forced to leave its stable positions and lean forward more to allow you to cheat more depth, further causing an uneven distribution of that external load onto the low back and not the hips. This is why so many people get low back injuries and pinched nerves. What we need is mobility exercises to help us avoid these pitfalls.

Great Mobility Exercises for the Hips

Here are a few exercises you can start to incorporate before your next lower body routine to wake up muscles that aren’t firing and get yourself training a proper movement pattern. It should only take 5-10 minutes to do and makes all the difference in terms of longevity.

90/90 - 5-10 reps each side

Biggest cues here are to keep your upper body in a neutral position as you lean forward each rep. Spend 5-10 reps going towards the knee, then the calf, then the foot. Take your time with this and focus on control over the reps. This will help with internal and external rotation, and address any issues with the low backs, hips, and knees.

Lizard w/ Rotation - 5-10 reps each side

I find this hits both the thoracic and hip regions which makes it one of my favorite overall mobility drills. It will really open up your shoulders but also target your low back, hamstrings, and piriformis.

Dynamic Hip Rotation - 5-10 reps each side

The hip rotation lets you open up that hip socket. I find so often my hips just feel tight and unable to move as freely within the socket. I’ll use this to clear up some space and allow me to achieve a deeper squat.

Dynamic Froggers - 10-15 reps each side

Also great for opening up the hips, the key here is to try and sit back a little more each time. Really own the range and try and get your opens to sink into a deep stretch.

Dynamic Toe Touches - 10-15 reps each side

Great for targeting the hamstrings and making sure the toes are pointing up to give you more ankle range. Make sure to come back to a neutral position and pinch the shoulder blades back.

These are general descriptions of a mobility warm up you can do but if you want extra help visually seeing how to do it be sure to check out our video on the Best Mobility Exercises to Do BEFORE Your Workout.

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Joe Talarico

Joe is a certified Precision Nutrition and strength & conditioning coach. He assisted the UCLA Women’s Tennis team in winning their 2014 NCAA Championship Title, as well as study under the great strength coaches at Pepperdine University. He was a collegiate rower at the University of Rhode Island (where he got his Kinesiology degree) as well as an amateur physique competitor. He is currently the master trainer at Upgrade Labs in Santa Monica where he is combining his years of training clients in the gym with newer technology to optimize their performance and recovery. He also cohosts The RelationSH*T Show Podcast with his fiancée where they discuss all relationship topics unfiltered from who pays on dates, to open relationships.

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