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5 Movements for Increasing Hip Mobility

 
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Do you ever feel pain in your hips or thighs when walking, climbing stairs, or standing up? It could be a sign that your hip mobility needs some work. This happens when your hip joints and muscles become stiff and lose their full range of motion—often from too much sitting or not enough movement.

Improving hip mobility helps keep your hips strong, flexible, and less prone to injury. Everyday movements become easier, and you’ll feel the difference in sports and workouts. As you get older, maintaining hip mobility is even more important to keep you active, independent, and less prone to balance issues and falls.

At Ace Sports Clinics Toronto, we’ve helped lots of people—from everyday movers to elite athletes—improve their hip mobility with physiotherapy, osteopathy, kinesiology, and other therapies. A few simple hip exercises, done consistently from the comfort of your own home, can work wonders in increasing hip mobility. 

Here are five movements you can do to build stronger, more flexible hips.

5 Hip Exercises to Increase Mobility

1. Hip Flexor Stretch (Kneeling) 

The hip flexor stretch is one of the best stretches to increase hip flexibility and mobility. It targets a group of muscles in the upper thigh—the hip flexors—that allow you to raise your legs and knees. 

Here’s how to do a kneeling hip flexor exercise to increase hip mobility:

  • Kneel on the floor with your right knee. Bend your left knee in front of you at a 90-degree angle. Keep your left foot flat on the floor.
  • Push your hips forward, making sure you keep your back straight. Keep going until you feel a stretch in your right thigh.
  • Hold the stretch for 15-30 seconds then relax. Do this three times then switch to the other leg. 

By strengthening and lengthening these muscles, the hip flexor stretch improves hip flexibility, reduces hip stiffness and reduces hip and back pain. 

2. Hip Flexor Stretch (Lying Down) 

If kneeling isn’t an option due to knee issues, the lying hip flexor stretch is a great alternative. 

Here’s how to perform a lying down hip flexor stretch for better hip mobility:

  • Lie down on the floor with your legs stretched straight.
  • Raise your right knee and use your hands to pull it towards your chest. Hold for 30 seconds then relax.
  • Repeat two more times.
  • Switch to your left knee and repeat the three 30-second reps. 

3. 90/90 Stretch 

The 90/90 stretch focuses on hip rotation, helping to open up your hips and improve flexibility in all directions.

Here’s how to perform a 90/90 stretch:

  • Sit on the floor with your legs stretched straight in front of you.
  • Bend your right leg at a 90-degree angle while keeping your lower leg and ankle flat on the floor. Your right thigh should be pointing forward.
  • Bend your left leg in the same fashion (hence the 90/90 name). Your left thigh will point to the side. You can use your hands to support yourself on the floor while you get in a comfortable position.
  • Keep your back straight and maintain that position for two minutes.
  • Swing your knees the other way in a windscreen wiper motion. Hold for another two minutes. 

Tip: You can get a more intensive stretch by leaning your upper body forward while in the 90/90 position. Just make sure you keep your back straight—do not curve your spine. 

4. Standing Leg Pendulum 

A standing leg pendulum is a more advanced version of warm-up leg swings. It not only improves hip rotation but also helps with balance and strength.

  • Stand upright and raise your right knee so that it is at a 90-degree angle. You can support yourself on a wall if necessary.
  • Swing the raised leg side-to-side. Keep the movements slow and controlled to fully engage hip muscles.
  • Your knee should be stationary. Place your hand on it to ensure it’s not moving.
  • Swing your leg 10 times in each direction.
  • Switch to the left leg and do 10 more swings. 

Tip: Try to swing your leg as far as you can without feeling any pain or discomfort.  

5. Resistance Band Side Steps 

Finally, give banded side steps a try—they’re a great way to build hip strength.

  • Place a resistance band around your knees. You can place it slightly higher for less resistance or lower for more resistance.
  • Slightly bend your hips and knees (quarter squat) then take 15 small side steps in one direction then 15 more in the other direction.
  • Your steps should be small enough that the band maintains tension. 

Get a Tailored Care Plan For Increasing Hip Mobility

Having trouble with pain, stiffness or any other issues with your hips? Let’s chat. At Ace, we can figure out the best hip mobility plan for you. Our team takes a collaborative approach, bringing together multiple experts to get to the root of the issue and help prevent future problems by increasing hip mobility.

Give us a call on 1-833-266-5223 to get your personalized care plan and start moving better today!

Disclaimer: This blog post is for informational purposes only. Consult with a qualified professional for personalised guidance based on your specific needs.