Hip Mobility Exercises

Hip Mobility Exercises

Improve your hip mobility and back health with the exercises we teach you in this post!

The hip joint makes up a very important joint group of our musculoskeletal system. Its health and functionality make it worthy of extra special attention.

The hip joins the core to the lower limbs, and important muscle groups, connective tissues and vital organs are all connected to or originate in the hip.

Regarding training, the vast majority of core or structural nature exercises some movement, to a greater or lesser extent, of the pelvic hip girdle.

Hip exercises

The hip plays a vital role in all sports, functioning both as a stabiliser and actively acting on the movement patterns of the following sports: running, sprints, cycling, football, skiing, triple jumps, tennis, etc.

A lack of a natural range of motion leads to poorer execution, which worsens performance of: deep squats, squats, deadlifts, lunges, of all types…

Why do I lack hip mobility?

A lack of range of mobility in the hip generates instability in the joints; thus, a not very mobile and unstable hip will cause greater flexion in the lumbar quadrate and ailments in the lower back.

A hip with poor mobility and stability usually causes further knee unipodal instablility.

An inactive lifestyle, spending too many hours in a seated position, as well as neglecting joint mobility work, are all fundamental causes of a poor range of motion and atrophy of this joint.

Tips to avoid aggravating the issue

Changing lifestyle habits is the first step to achieving your goals and reducing the problems caused by your hip. A few recommendations:

  • Spend as little time sitting as possible. the chair is the number one enemy of your hips, we recommend getting up and walking a few steps to repair your body. Prolonged sitting shortens the hip flexors and weakens the buttocks, encouraging sedentary lifestyles and increasing hip problems.
  • Bend at the hips, not the back. Your back is not designed to bend. Any movement of the torso should be done by bending at the hip, not the lower back. Bending at the waist affects the natural curves of your back, and is the source of many spinal problems. With this simple change in your movement patterns you reduce the pressure on the vertebrae and the small muscles that surround them, and place the weight on the large, load-bearing muscles of your posterior chain.
  • Incorporate physical activity into your lifestyle. increase physical activity that doesn’t involve you sitting for long periods of time (preferably not gym machines) and that work your joints, especially your hips, in a wide and varied range of motion.

How to improve hip mobility

To improve hip healthy and mobility, and therefore functionality, we need to work on it at all degrees and planes with different hip mobility exercises.

How do you improve hip mobility?

Simple hip mobility exercises can be progressively introduced into our daily routines.

We can improve and maintain our hip health by introducing hip mobility exercises into our routine, like the ones in this video.

Degrees of mobility

The hip joint moves in different planes and performs different mechanical actions, such as:

  • Abduction: hip opening, lateral leg elevations in the frontal plane
  • Adduction: closing in the frontal plane.
  • Flexion: when sitting, running or climbing stairs, for example.
  • Extension: when running, lunging backwards, maintaining an upright posture…
  • Internal / External Rotation.

Hip mobility test

Below is a test to help you find out the degree of mobility of your hips. You can use it to help you figure out how to incorporate hip joint mobility exercises into your daily routine.

The test:

  • Lie on your back, on a bench, with your glutes on the edge.
  • Now, holding one of your legs, try to bring your knee as close to your shoulder with your lumbar back still in contact with the surface (you can ask a partner for help).
  • Observe the alignment of your shoulder, hip and knee.
  • If needed, you can use a mirror to view yourself from the side.
  • Note the distance between your knee and shoulder and deduce your hip mobility.

THip mobility test

Test your hip joint mobility.

If you have any doubts, we always recommend you consult a qualified personal trainer to advise you on hip mobility exercises.

Other recommendations

You can introduce these hip mobility exercises into your routine:

  • After sitting for several hours;
  • Before starting your day;
  • As a specific part of your sports practise or gym routine warm-up when you’re working the lower body.

Related Entries

  • Test yourself with this lower and upper body mobility test.
  • Find our the best Foam Roller exercise in this Post.
Review of Hip Mobility Exercises

Importance of the hip - 100%

Exercises - 100%

Video - 100%

Recommendations - 100%


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About Isabel del Barrio
Isabel del Barrio
Isabel del Barrio really loves sport, demonstrating it from a very young age and sharing her enthusiasm and knowledge to this day
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