Best exercises to improve hip mobility

If you spend long hours sitting or don’t actively work on your flexibility, your hips have likely lost part of their functionality.

In this post, we explain how to fix it with specific exercises that will help you restore natural movement and prevent injuries. Ready to get started?

1 Hip Circles

1. Get into a quadruped position, with your hands under your shoulders and knees under your hips.
2. Perform inward hip circles.
3. Do 5 rotations in one direction and then 5 in the opposite direction, keeping your shoulders stable.

Muscles worked: gluteus medius and minimus, hip flexors and rotators, deep abdominals, and shoulder stabilizers.

Repetitions: 3 sets of 5 hip rotations in each direction.

HSN Tip: control the movement and engage your core to maintain stability.

2 Hip Opening and Rotation

1. Get into a quadruped position and focus on the leg closest to you.
2. Open the knee backward, rotating the hip inward and then lowering it.
3. Repeat by opening, holding the position, closing the hip, and lowering it.

Muscles worked: glutes (especially gluteus medius), hip rotators, hip flexors, and core stabilizers.

Repetitions: 5 per leg in each direction.

HSN Tip: control the rotation to avoid compensations and keep your torso stable.

3 Hip Opening and Rotation (Opposite Direction)

1. From a quadruped position, extend the back leg.
2. Open the hip, maintain the opening, then close the hip.
3. Repeat the movement of opening, holding, and closing, performing an inward rotation.
4. Perform 5 repetitions with each leg.

Muscles worked: glutes (especially gluteus medius), hip rotators, hip flexors, and core stabilizers.

Repetitions: 5 per leg in each direction.

HSN Tip: control the rotation to avoid compensations and keep your torso stable.

4 Hip Opening with Back Stretch

1. From a quadruped position, open your knees while keeping your heels together.
2. Move your tailbone toward your heels while lowering your torso forward, relaxing your neck.
3. Slightly engage your core to prevent your hips from collapsing.
4. Perform slow, controlled repetitions, coordinating with your breathing.

Muscles worked: glutes, abductors, lower back muscles, and deep abdominals for stabilization.

Repetitions: 5–10 times.

HSN Tip: breathe deeply and keep your core engaged to protect your lower back.

5 Adductor Stretch and Knee Rotation

1. From a kneeling position, extend your right leg with the foot on the ground.
2. Move your hips backward and then push forward to dynamically stretch the adductors.
3. Stay low, place your hand on the crown of your head, and rotate your torso, bringing your elbow to the opposite side.
4. Inhale as you perform the rotation.
5. Repeat on the opposite side.

Muscles worked: adductors, glutes, obliques, and deep core muscles.

Repetitions: 3–5 per side.

HSN Tip: perform the movement slowly and in a controlled manner while maintaining deep breathing.

6 Adductor Stretch with Torso Rotation

1. From a kneeling position, extend your right leg with the foot on the ground.
2. Move your hips backward and then push forward, performing a dynamic stretch of the adductors and hips.
3. Then stay low, place your hand on the crown of your head, and rotate your torso, bringing your elbow to the opposite side.
4. Inhale while performing the rotation.
5. Repeat on the opposite side.

Muscles worked: adductors, glutes, obliques, and deep core muscles.

Repetitions: 5–10 per side.

HSN Tip: control the movement and maintain deep breathing to improve mobility.

7 Adductor and Hip Flexor Stretch in Kneeling Position

1. From a kneeling position, bring the leg closest to you forward.
2. Push your hips forward while keeping your chest open and extended.
3. Support yourself with one hand to maintain balance and prevent your hips from shifting backward.
4. Let your glute touch your heel without arching your spine.
5. Inhale and open the hip, stretching the adductors and flexors of the extended leg.

Muscles worked: hip flexors, adductors, glutes, and core stabilizers.

Repetitions: 4 per side.

HSN Tip: for a more intense option, extend the back leg while keeping the knee on the ground without raising the hip.

8 Dynamic Pigeon Stretch

1. Let your right knee drop forward and extend your left leg back.
2. Keep your chest open, body upright, and right foot slightly flexed.
3. Lean your torso toward the front leg without arching your spine.
4. Hold the position for 20–40 seconds with controlled breathing.
5. Repeat on the other side.

Muscles worked: iliopsoas and rectus femoris.

Repetitions: 2–3 per side.

HSN Tip: lengthen your spine and relax your shoulders to deepen the stretch without unnecessary tension.

9 Active Hip Rotator Stretch

1. From a seated or quadruped position, cross your right leg in front and move your left leg back into a 90/90 position.
2. Push your hips forward while keeping your torso upright.
3. Alternate: bring the left leg forward and the right leg back, then push your hips forward again.
4. Repeat the movement fluidly, switching sides with each repetition.

Muscles worked: hip rotators, glutes, iliopsoas, and core stabilizers.

Repetitions: 2–3 per side.

HSN Tip: keep your core slightly engaged and your chest open to protect your lower back and improve mobility.

Tips to Avoid Making the Problem Worse

Changing your lifestyle habits is the first step toward achieving your goals and reducing issues that affect your hips. Some recommendations include:

Hip Mobility Test

We propose this test to assess your hip mobility level, so you can determine whether to incorporate the mobility exercises suggested above into your daily routine.

The test is as follows:

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