Once upon a time, we could happily sit crosslegged and leap off the ground in seconds. But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.
We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.
The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.
Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, weightlifting, or track and field activities.
In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? It’s not our favorite pastime either, but if you want to run faster, squat deeper, and score that winning goal (and continue to do so with ease as you get older), then you need to set some time aside for hip mobility work.
We’ve selected the 5 best hip mobility exercises. We’ve tried, tested, and retested them, and boy, do they work. We’ll show you how, why, and when to do them. You may not think it now, but by the end of this article, you’ll be itching to get started – so what are you waiting for?
What You'll Find In This Article:
What Is The Hip Joint?
The 5 Best Hip Mobility Exercises
What Causes Extremely Tight Hips?
Why Should You Do Hip Mobility Stretches?
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What Is The Hip Joint?
As a ball-and-socket joint, the hip can move in all directions (impressive, right?). It’s actually one of the most mobile joints in the body, but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. We’ll cover each of the functions briefly so you can understand exactly what we’re targeting with our hip mobility stretches.
Muscles Groups Function Of The Hip Joint
Located at the front of the hip, these include the psoas major and the iliacus, which, collectively, are often called the iliopsoas. These are responsible for flexing the hip and raising the leg towards the body.
This group, located on the posterior side of the pelvis, includes the biceps femoris (hamstrings), gluteus maximus, and adductor magnus (located on the inner part of the thigh). Together, they help flex the hip and extend the leg away from the body.
Located on the outside of the leg, these include the gluteus medius, gluteus minimus, and tensor fasciae latae (TFL), which help to control leg movement away from the body’s midline.
Located on the inside of the leg, the hip adductors are often referred to as the ‘groin muscles’, spanning from the pubic bone to several locations on the back of the femur (thighbone). They control leg movement toward the body’s midline.
The hip external rotators are located in the pelvis, buttocks, and legs. They include the gluteus maximus, piriformis, and the psoas major and minor, which together allow the hip to rotate externally, i.e., when the thigh and knee rotate outward, away from the body.
The hip internal rotators are located in the hip, buttocks, and thighs. They include the tensor fasciae latae (outer hip), parts of the gluteus medius and the gluteus minimus (upper buttocks), the adductor longus, brevis, and Magnus (inner thigh), and the pectineus (upper frontal thigh). Together, these allow the hip to rotate internally, i.e., when the thigh and knee rotate inward toward the body.
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The 5 Best Hip Mobility Exercises You Need To Try
Ok, now we’ve got through the short science lesson, it’s time to get into the exciting stuff: The best hip mobility exercises. These stretches take the hip through it’s full ROM, working the muscle groups discussed above. All you need is a yoga mat and a kettlebell (or dumbbell) for the last stretch.
The 5 Best Hip Mobility Exercises:
1. Single-Leg Downward Dog to Pigeon Pose
You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the glutes, release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.
Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.
How To Do The Single-Leg Downward Dog To Pigeon Pose:
Lie flat on your front.
Place your hands by your hips and push up into the position.
From here, lift your hips and straighten your legs.
From the downward dog position, bring one leg through your arms.
Bend the front leg so your food is behind your opposite hand.
Lower your hips down to a seated position with your back leg extended straight along the mat.
Coaching Cue: Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.
2. Standing Hip CARs
If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.
It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.
How To Do Standing Hip CARs:
Stand with a tall posture, placing your feet in line with your hips.
Lift up one leg, bending your knee until it is level with your hips.
Open your hip, rotating your leg round with your knee pointing outwards.
Lift your foot backward, level with your knee, and extend your leg behind you.
Bring your leg back down to the starting position.
Coaching Cue: To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.
3. Hip Flexor to Hamstring Stretch
If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.
The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.
You might also like: The Best Hamstring Stretches For Tight Leg Muscles
How To Do The Hip Flexor To Hamstring Stretch:
Starting in a lunge position, place both hands in line with your front foot.
Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.
Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.
Keep your hands in the same position, bringing your chest down to your front leg.
Hold the hamstring stretch before returning to the start of the flow.
Coaching Cue: To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.
4. 90/90 Hip Stretch
Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the warm-up or as a singular mobility exercise throughout the day) or a static stretch (post-workout).
The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the quad muscles). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.
How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):
Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.
Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.
Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.
Reverse the movement, lifting the knees so the right leg is once again at the front of the body.
Repeat for 10 reps on each side.
Coaching Cue: Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.
How To Do The 90/90 Hip Stretch (Static Stretch Variation):
Come into your 90/90 position.
Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.
Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.
5. Kettlebell Hip Shift
Named by Dr. Aaron Horschig of Squat University as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.
This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.
How To Do The Kettlebell Hip Shift:
Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.
Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.
Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.
Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.
Coaching Cue: As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.
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What Causes Extremely Tight Hips?
So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?
There are two main causes of tight hips:
Sitting down for long periods: This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.
Overuse of quadriceps and hip flexors: This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to overtraining syndrome and, worse, hip flexor stra
Both of these causes are further aggravated by a couple of factors:
Poor pre-workout hip mobility exercises
Poor post-workout mobility drills
Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.
Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.
Why Should You Do Hip Mobility Stretches?
In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:
Reduced risk of injury: Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.
Alleviate Lower Back Pain: Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these back stretches.)
Better posture: Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.
Improved athletic performance: Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.
Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. Find out more about prehab and how you can implement it into your training.
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Ready, Set, Stretch!
If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your lower body workout, and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). One thing’s for certain: wherever and whenever you do these hip mobility exercises, you’ll notice massive changes that will make you never want to stop.
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WRITTEN BY: Alex Kirkup-Lee
Alex is an inhouse Content Writer for Gymshark’s Health & Conditioning categories. A qualified Personal Trainer, CrossFit Level 1 and Functional Fitness Coach, Alex is experienced in training clients from a range of sporting backgrounds. With a passion for functional training, her favorite workout is anything that includes deadlifts, rowing, or wallballs.
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