6 hip mobility exercises that can boost strength and flexibility

Sitting for long periods, poor posture, injuries, or even muscle imbalance can cause your hips to become tight, weak, and inflexible. Anyone can benefit from a hip mobility exercise program to improve mobility, reduce pain and prevent injury.

The seated Figure 4 stretch gently opens the hip, targeting the muscles that rotate it. This stretch is great for runners, office workers, seniors, and individuals with arthritis.

1. While sitting, place your ankle over your opposite knee.
2. Gently lean forward and hold for 30-60 seconds.
3. Switch legs and perform 2-3 reps on each side.

The shell exercise improves hip strength, balance, and lower body alignment. It is ideal for seniors and individuals with arthritis who are looking to improve hip and core stability.

1. Lie on your side with your knees bent and your feet stacked on top of each other.
2. Lift your top knee toward the ceiling, as if you were opening a shell, keeping your feet together.
3. Slowly lower and repeat 3 sets of 10 repetitions on each side.

Performing bridges helps activate your glutes, hamstrings, and core muscles, which helps strengthen and support your hips and back. It is ideal for runners, seniors, individuals with arthritis, and those building hip and core muscle strength.

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Press into your heels as you lift your hips up until your shoulders, hips and knees are aligned. Think about squeezing your glutes together as you reach the top.
3. Lower slowly and repeat 3 sets of 10 times.

The donkey kick exercise strengthens your hip flexors and core muscles, while supporting lower back health. It is best for runners, athletes and improving overall gluteal muscle strength.

1. Start on your hands and knees.
2. Keeping your knee bent, lift one leg behind you until your thigh is in line with your body. Think about kicking your foot toward the ceiling.
3. Slowly lower and repeat 3 sets of 10 repetitions on each side.

Lateral walking strengthens the hips, knees, and core while improving stability during movement. It is a great exercise for runners and triathletes and improves overall hip strength.

1. Start standing with your knees slightly bent, feet hip-width apart.
2. Start by slowly moving to the side with a wide stance.
3. Keep moving towards one direction for 10 times. Complete 3 sets toward each side.

Lunges strengthen the hips and improve lower body balance, coordination and mobility. It is best for runners and triathletes and to improve lower body strength and stability.

1. One step forward, bending knees as you lower into a lunge position.
2. Make sure your front knee is over your ankle, and your back knee is pointing toward the floor.
3. Return to starting position and complete 3 sets of 10 repetitions on each side.

Before starting a hip mobility routine, it’s important to keep in mind proper technique, gradual progression, and listening to your body as you work to improve strength and flexibility.

• Warm up first: Always start with gentle movements to increase blood flow to your muscles and prepare your hips for the movement.
• wetting: Finish your workout with some light stretching or gentle movement to improve recovery time and help maintain flexibility.
• Avoid painful movements: Stop doing any exercise if you experience any pain, and feel free to modify or skip the exercise as needed.
• Focus on the form: Focusing on proper form and performing deliberate, controlled movements is important to ensure you engage the correct muscles, protect your joints, and reap all the benefits of exercise.
• Progress gradually: Increase your range of motion, repetitions, or add resistance slowly and over time, as you see how your body responds to the exercises. This will also help avoid injury.
• Stay consistent: Maintaining consistency with your exercise routine is key to improving hip mobility and strength, and is also important for maintaining it over the long term.
• Listen to your body: Pay attention to what you feel, whether it’s stiffness, soreness, discomfort or pain. Adjust accordingly, or talk with your health care provider.
• Combining strength and flexibility exercises: Include a combination of strength and flexibility-based exercises to ensure movement is created and maintained, and to support joint health and optimal muscle balance.