Your hips are at the center of nearly every movement you make, whether walking, sitting, standing, running, or bending over to tie your shoes. When hip mobility is limited, it can affect your posture, increase pain in other areas like your lower back or knees, and make everyday activities challenging.

Incorporating hip mobility exercises into your daily routine can help improve flexibility, reduce stiffness, and prevent injuries.

Why Hip Mobility Matters

The hip joint is a ball-and-socket joint designed for a wide range of motion. When that motion becomes limited, due to stiffness, injury, or inactivity, your body compensates by shifting stress to surrounding areas, often leading to discomfort or injury elsewhere.

Poor hip mobility can contribute to:

Lower back pain.
Knee pain due to improper load distribution.
Tight hamstrings and glutes.
Poor posture and difficulty with athletic movements.

Improving hip mobility enhances your ability to move more efficiently, reduces strain on other joints, and helps prevent future injuries.

The Best Hip Mobility Exercises

These simple exercises can help loosen tight hips, improve flexibility, and enhance overall movement patterns.

1. Hip Flexor Stretch

Kneel on one knee with the other foot in front, forming a 90-degree angle.
Gently press your hips forward until you feel a stretch in the front of the hip.
Hold for 20–30 seconds per side.

2. Figure-4 Stretch

Lie on your back with knees bent.
Cross one ankle over the opposite knee.
Pull the uncrossed leg toward your chest to feel a deep stretch in the hip and glutes.
Hold for 20–30 seconds per side.

3. 90/90 Hip Stretch

Sit with one leg bent at 90 degrees in front and the other bent at 90 degrees behind you.
Keep your torso upright and lean slightly forward over the front leg.
Hold for 20–30 seconds, then switch sides.

4. Glute Bridges

Lie on your back with knees bent and feet flat.
Push through your heels to lift your hips toward the ceiling.
Hold for 2–3 seconds, then lower slowly.
Repeat 10–15 times.

5. Deep Squat Hold

Stand with feet shoulder-width apart.
Lower yourself into a deep squat, keeping your heels on the ground.
Hold onto a stable object for balance if needed.
Maintain the position for 20–30 seconds.

To learn more about hip mobilization exercises, check out our exercise library!

Strengthening for Better Hip Health

Mobility isn’t just about stretching; you need strength to support the joint. Strengthening the muscles around the hips (glutes, hamstrings, and hip flexors) improves stability and function.

Some practical strengthening exercises include:

Clamshells: Strengthen hip stabilizers.
Side-Lying Leg Lifts: Target outer hips and glutes.
Step-Ups: Build strength for everyday movements.
Lunges: Improve balance and hip stability.

Tips for Improving Hip Mobility

Stay Active: Prolonged sitting tightens hip muscles; get up and move regularly.
Warm Up Before Exercise: Incorporate dynamic stretches before workouts.
Focus on Posture: Avoid slouching to keep hips aligned and engaged.
Consistency Is Key: Daily stretching leads to long-term improvement.

When to See a Physical Therapist

If hip stiffness or pain interferes with your daily activities or worsens over time, it may be time to seek professional help. A physical therapist can assess your hip mechanics, identify underlying causes, and design a personalized program to restore mobility and function.

At Movement Redefined, our therapists use hands-on techniques, guided exercises, and evidence-based strategies to help patients move without pain and regain confidence in their hips.

Take Control of Your Hip Health

Healthy hips are the foundation for pain-free movement. Incorporating these hip mobility exercises can help reduce pain, improve flexibility, and prevent future injuries.

Ready to restore your hip health? Schedule an appointment today and start your journey to improved mobility and strength.