The Best Hip Mobility Exercises For Better Range Of Motion

Fitness trends come and go, but mobility training never goes out of style. In fact, trainers and physical therapists swear by it for good reason. Mobility comes with benefits like muscle activation,

Mobility means having control throughout your available range of motion, says certified physical therapist Grant Yoder, DPT, of Indiana Physical Therapy. “Without the prerequisite mobility, we are missing out on being able to become as fit as we are capable of,” he explains.

General mobility is crucial, but your hips deserve some extra lovin’ thanks to the hours spent sitting, which can tighten, shorten, and cramp hip muscles and joints (thanks, #WFH). The hip is a ball-and-socket joint that allow the upper leg to flex, extend, rotate, and complete back-and-forth and circular motions.

Meet the experts:
Samantha Ciaccia, CSCS, is a certified strength and conditioning specialist and founder of Bell Mechanics.
Michael Esare-Beckson, DPT, is a physical therapist at Life Care Centers of America.
Grant Yoder, DPT, is a physical therapist at Indiana Physical Therapy.
Rachel Tavel, PT, DPT, CSCS, is a physical therapist and certified strength and conditioning specialist based in New York City.

It's no surprise that hip mobility plays a role in daily activities like picking up kids, walking up or down the stairs, and sitting down on the toilet (it's true!). “Humans are built to move and if we can’t move well due to poor mobility, the body eventually lets us know through pain,” says Michael Esare-Beckson, DPT, physical therapist at Life Care Centers of America.

Plus, if you have poor hip mobility, the joint tends to wear out faster, says certified strength and conditioning specialist Samantha Ciaccia, CSCS. As a result, the surrounding tissue gets tighter, which can cause pain and eventually lead to osteoarthritis, she explains.

There's good news, though! It doesn't take much time to combat poor hip mobility. All you need to do is include hip mobility on the reg (hint: at least three times a week) to prep your bod for training.

Ready to loosen up? Keep reading for the eight best hip mobility exercises, according to trainers and physical therapists.

8 Best Hip Mobility Exercises

Whether your range of motion feels infinite or your hips barely budge, try out these eight exercises, recommended by Ciaccia and Tavel, for a complete and efficient routine to improve your hip mobility.

Mobility training can be done any time (and every day), but Ciaccia recommends including four of these hip mobility moves at least three times a week. The prime time for this hip mobility circuit is before and after a lower-body workout.

Instructions: Select four moves and complete the recommended reps for each exercise. Repeat the circuit two to three times.

1. Hip Opener

How to:

1. Start standing with feet shoulder-width apart and elbows bent at 90-degree angles.
2. Lift right leg and bend the knee, circling it in, up, and around.
3. Place right foot back in the same spot on the floor.
4. Lift left leg and bend the knee, circling it in, up, and around.
5. Replace left foot on the floor. That's one rep. Continue alternating for 10 reps.

Pro tip: Even if you feel like your hips are super tight, trust the process! “Staying consistent with routine is key for more long-term changes,” says Ciaccia.

2. Frogger Rockback

How to:

1. Start on all fours in a quadruped position with both hands stacked under shoulders and knees stacked under hips.
2. Spread knees apart until you feel a mild stretch in inner thigh and groin area.
3. Turn feet outwards and rest the front of shins down onto the mat. (Option to tuck toes if the internally rotated position is unavailable or uncomfortable to you.)
4. Push away from the mat with hands and sit the hips back toward heels, and hold for a moment.
5. Rock back to a tabletop position. That's 1 rep. Complete 10 reps.

Pro tip: With each repetition, try to sit the hips a bit deeper.

3. 90/90 Hip Switch

How to:

1. Sit on mat with knees bent and feet placed on the floor in front of you and both hands resting behind you.
2. While maintaining a straight back, rotate both knees toward one side creating 90 degree-angles and hold for a second.
3. Slowly rotate both knees down toward the opposite side and hold for a second. That's 1 rep. Complete 8 reps.

4. Bulgarian Split Squat

How to:

1. Start standing about two feet in front of a chair (or another elevated surface), arms at side or clasped in front of you.
2. Extend left leg back to rest top of left foot on the step.
3. Bend knees to lower body as far as you can (or until knee hovers right above the ground), while keeping shoulders and chest up.
4. Pause, then press through right heel to return to start. That's 1 rep. Complete 10 reps, then switch sides and repeat.

5. Sumo Squat

How to:

1. Stand with feet slightly wider than shoulder width apart, weight evenly distributed, and toes turned out to 10 and 2 o’clock.
2. Keep core tight and chest tall as you inhale and bend knees, sinking hips down until thighs are parallel to the floor. Think about pushing knees out at the bottom of the position, while maintaining a neutral spine and weight in heels.
3. Exhale as you drive through feet back to an upright standing position. That's 1 rep. Do 10 reps.

6. Marching Glute Bridge

How to:

1. Lie on back with legs bent, heels under knees, feet flat on the floor.
2. Extend arms over chest, palms facing. Raise hips so body forms a straight line from shoulders to knees.
3. Brace abs and lift right knee over hip, maintaining the 90-degree angle of that leg.
4. Hold for a moment, then lower right foot. Repeat with the left. That's 1 rep. Do 10 reps.

7. Alternating Lateral Lunge

How to:

1. Stand with feet hip-width apart.
2. Take a big step to the side with right leg, then bend right knee and push hips back and lower until right knee is bent 90-degrees, keeping left leg extended.
3. Drive through right heel to return back to start. Repeat on left side. That's 1 rep. Continue alternating for 10 reps.

8. Fire Hydrant

How to:

1. Start on all fours with wrists stacked directly under shoulders and knees over hips.
2. Draw belly button to spine and, keeping back flat, lift the right knee until it is in line with the right hip.
3. Lower right leg with control. That's 1 rep. Complete 10 reps, then switch sides and repeat.

Frequently Asked Questions

1. Is mobility the same as flexibility and stability?

Nope. It’s important to note that hip mobility is different than flexibility and stability. They are all related, though. You can’t master one without the other, and keep in mind that your body responds to each differently. Here’s the breakdown, per Esare-Beckson:

• Mobility is your ability to move through a range of motion.
• Stability is your ability to maintain a position.
• Flexibility is your muscles’ ability to elongate so you can get into said position.

They all work together, though. “If you're not flexible enough for a task, your mobility will be limited and you won't be able to stabilize the position, even if you’re able to get into it.”

So, when does stretching come into play? “Stretching can help with mobility as it will improve your available range of motion,” says Yoder. But once you gain that extra range of motion to reach new depth, it's important to incorporate strengthening exercises within your new available range of motion, he explains. Think lower-body push exercises, squat variations, and resistance band training.

2. Does stretching help with mobility?

“Stretching can help with mobility by temporarily increasing your range of motion and flexibility, allowing you to achieve better mobility at a joint,” says Rachel Tavel, PT, DPT, CSCS, the director of content at Wellen. Additionally, stretching can help reduce muscle stiffness and improve circulation, leading to improved mobility and overall efficiency of movement, she adds.

That said, stretching alone isn't the best fix. “Depending on how limited a person's mobility is, it may or may not be enough to improve it long-term,” explains Tavel. “A combination of stretching and strengthening is better for improving overall mobility and function.”

3. How do I improve hip mobility?

To improve hip mobility, you need to continuously move your body (particularly each joint) through its full range of motion, says Tavel. “This means varied movements and activities," she explains. “Variety is important, as different exercises target different muscle groups and movement patterns, preventing imbalances and asymmetries, which promotes better overall mobility.” You also want to limit your time in positions that minimize your range of motion.

Consider incorporating activities that challenge your balance, coordination, and strength, such as yoga, Pilates, or functional training, which can further enhance hip mobility, adds Tavel. Just keep in mind that a proper warm-up and gradual progression of difficulty and range is important. Listen to your body.

4. What causes poor hip mobility?

Poor hip mobility can be caused by several factors and medical conditions, but a sedentary lifestyle, fitness routine that lacks stretching or specific mobility exercises, and a life that limits varied movement patterns can all contribute to poor hip mobility, says Tavel.

Muscle imbalances like weak or tight hips, back, or leg muscles, postural issues, and a history of injuries and scar tissue can also limit hip mobility, adds Tavel. “Limited mobility in a single joint can impact the whole body, so it's best to address mobility issues early. One mobility issue often leads to another."

Bottom line: Working on your hip mobility will help you breeze through daily movements and achieve your true fitness potential.

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.