5 Hip Mobility Exercises to Improve Flexibility and Movement

Learn how to improve hip mobility with five simple exercises designed to work on hip rotation, flexibility, strength, and controlled movement. These hip mobility exercises can be added to your regular movement routine to help you move more comfortably during exercise and everyday activities.

Want to Unlock Your Hips? Try These 5 Exercises!

Tight hips can make everyday movements like squatting, bending, walking, and rotating feel more restricted. Your hips play an important role in many daily activities, so maintaining their mobility can help support better movement and flexibility.

Whether you're working on your fitness, improving your squat positioning, or simply looking to move with greater ease, adding hip mobility exercises to your routine can be a helpful place to start.

Here are five exercises to explore.

1. Hip CARs (Controlled Articular Rotations)

Hip CARs are controlled movements that take your hip joint through its available range of motion. They encourage you to move the hip slowly and deliberately while maintaining control of the rest of your body.

Benefits:

• Improve hip joint mobility.
• Develop better movement control.
• Explore your available hip range of motion.

How to perform:

1. Stand upright and hold onto a stable surface for balance if needed.
2. Lift one knee toward your chest.
3. Slowly move your knee outward, rotating your hip.
4. Continue the circular movement in a controlled manner.
5. Return to the starting position and repeat before switching sides.

Focus on keeping your upper body steady and avoiding unnecessary movement.

2. 90/90 Knee Extensions

The 90/90 position places both hips in different rotation positions. Adding knee extensions helps you work on hip rotation and mobility while maintaining control throughout the movement.

Benefits:

• Work on hip rotation.
• Improve hip mobility.
• Develop control through different hip positions.

How to perform:

1. Sit on the floor with one leg positioned in front of you and the other behind you, both knees bent approximately 90 degrees.
2. Keep your torso upright.
3. Slowly extend the front knee as comfortably as possible.
4. Return to the starting position with control.
5. Repeat before switching sides.

Move slowly and avoid forcing your knee into an uncomfortable position.

3. Hip 90/90s

Hip 90/90s are a mobility exercise that focuses on internal and external hip rotation. The movement involves switching your legs from one side to the other while maintaining a controlled position.

Benefits:

• Improve internal and external hip rotation.
• Build hip flexibility.
• Encourage better control through different hip positions.

How to perform:

1. Sit on the floor with both knees bent and feet wider than hip-width apart.
2. Position both legs in a 90/90 position.
3. Slowly rotate your knees to the opposite side.
4. Keep your movement controlled as you transition between positions.
5. Repeat the movement without rushing.

If needed, place your hands on the floor for additional support.

4. Deep Squat Rockers

Deep squat rockers help develop hip mobility and improve squat positioning. The exercise involves moving gently forward and backward while maintaining a deep squat position.

Benefits:

• Develop hip mobility.
• Improve squat positioning.
• Encourage controlled movement through the hips and lower body.

How to perform:

1. Stand with your feet slightly wider than hip-width apart.
2. Lower into a comfortable deep squat position.
3. Keep your heels grounded if your mobility allows.
4. Gently shift your body forward and backward.
5. Maintain control throughout the movement.

Use a stable surface for support if you have difficulty maintaining your balance.

5. Pigeon Lifts

Pigeon lifts combine hip mobility with strengthening work for the muscles surrounding the hips. They challenge your ability to control the movement while working through a hip-focused position.

Benefits:

• Challenge hip mobility.
• Strengthen the surrounding muscles.
• Develop better control through the movement.

How to perform:

1. Start in a pigeon stretch position with one leg bent in front of you and the other extended behind.
2. Keep your hands on the floor for support.
3. Gently lift your front leg or knee as demonstrated.
4. Lower it slowly and maintain control.
5. Repeat before switching sides.

Only work within a comfortable range and avoid forcing the position.

How Often Should You Work on Hip Mobility?

You can incorporate these exercises into your regular warm-up or mobility routine. Start slowly, focus on controlled movements, and adjust the range of motion based on your comfort and ability.

Consistency is important. Rather than forcing deeper stretches or rushing through repetitions, pay attention to how your hips move and gradually work on improving your control and range of motion.

If an exercise causes pain or discomfort, stop and consider getting professional guidance before continuing.

When Should You Consider Professional Help for Hip Mobility?

Occasional stiffness can happen, especially after sitting for long periods or spending time on physically demanding activities. However, persistent hip stiffness, discomfort, or difficulty with everyday movements may benefit from a professional assessment.

A physiotherapist can assess your hip mobility, movement patterns, strength, and limitations to help determine which exercises and treatment approaches may be appropriate for your needs.

At Pain Free Health Clinic, our physiotherapy and rehabilitation services focus on helping individuals work toward improved movement, strength, and physical function through personalized care.

Need Help Improving Your Hip Mobility?

If you're experiencing persistent hip stiffness or having difficulty with certain movements, Pain Free Health Clinic can help assess your movement and guide you toward an exercise plan suited to your needs.

Our team offers physiotherapy and rehabilitation services at our clinics in:

• Richmond
• Ladner
• South Surrey
• Langley

Book an appointment: Pain Free Health Clinic Online Booking

Watch the Video

Want to see how these movements are performed? Watch our video demonstration of these five hip mobility exercises and follow along at your own pace.

Save the video so you can revisit the exercises during your next mobility session!

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