9 Best Hip Mobility Exercises

Introduction

Improving hip mobility is essential for better movement, reduced pain, and enhanced athletic performance. These exercises help loosen tight hips, increase flexibility, and support overall joint health.

Due to too much sitting and little exercise, many people have weak or stiff hips. Conversely, athletes who overuse their hips may also suffer from discomfort and damage.

Even if you don’t have any hip issues, hip conditioning might still be beneficial. Enhancing both stability and flexibility is achievable through targeted strengthening and stretching of specific muscle groups.

These are nine of the greatest hip mobility exercises that can benefit everyone, including senior individuals, those with arthritis, weightlifters, hikers, and runners.

Hip Mobility Exercises Video

Exercises To Improve Hip Mobility

These exercises can help in improve Hip Mobility:

Hip Circles

Stand tall with feet hip-width apart.
Place your hands on your hips or hold onto a stable surface for balance if needed.
Keep your spine straight and your core gently engaged.
Push your hips forward, then shift to the right.
Push your hips backward, then shift to the left.
Return to the front completing a full hip circle.
Continue making slow, controlled circles using your hips.
Make 5–10 circles clockwise, then reverse and go 5–10 circles counterclockwise.

90/90 Hip Stretches

Assume a seated position on the floor with one leg extended forward and externally rotated at the hip.
Ensure the knee and lower leg maintain full contact with the floor.
Maintain a neutral ankle position, ensuring the foot is aligned straight ahead, with the lower limb positioned at a 90-degree angle.
With your shin and ankle on the floor and your hip turned inward, place your other leg next to you.
Bend your knee.
Maintain a neutral ankle position, ensuring the posterior knee aligns vertically with the hip.
Prevent any lateral trunk deviation and keep the spine in a neutral alignment.
Imagine easing the raised hip straight down toward the floor while sitting equally into both hips.
Engage in deep, controlled breathing to facilitate relaxation as you maintain the stretch for up to 60 seconds.
Perform two to three reps on each side.

Lying Hip Rotations

Lie down on your back.
Once your knees are close to your chest, drop your feet until they are flat on the floor.
Lower the knees toward the floor by gently rotating them to the left.
With the shoulders flat on the ground, turn the head to the right.
For 20 to 30 seconds, maintain this posture.
Return the head and knees to their initial positions gradually.
On the other side, repeat.

Glute Bridges

While in a supine position, bend both knees and ensure your feet are firmly positioned flat on the floor.
Arms to your sides and palms down.
Slowly elevate the pelvis and lower back up.
Keep your upper body and shoulders firmly pressed into the ground during the exercises.
Maintain the posture for five seconds.
From the upper part of the spine, slowly drop the pelvis and back toward the floor.
After rolling down through the spine, the entire back should be flat against the floor once more.
Do this exercise five to ten times.
Try performing two or three sets of the same number of repetitions.

Lung With Twist

Start with standing upright.
Securely hold a water bottle or dumbbell in both hands throughout the movement.
Step forward to finish a lunge, bending your knees to around 90 degrees as you reach the full range.
Maintain an erect posture and an active core.
Maintain the posture for a duration that is tolerable and pain-free, with a maximum hold time of one minute.
Just use your front leg to push yourself back to where you were before.
Repeat, switching legs.

Butterfly Stretch

Sit upright with your knees bent and the soles of your feet in contact with one another.
Under your feet, interlock your fingers.
Place your elbows gently on your thighs and apply mild downward pressure to encourage the knees to move closer to the floor.
Release tension and feel your hips open up.
After holding for 30 seconds, slowly lean forward and stretch your arms straight out in front of you.
Try to stay in this position for as long as it feels good, up to one minute.
You may increase the depth of the stretch and hip activation by drawing your heels closer to your torso.

Supine Figure 4 Stretch

Lie on your back. Knees bent. Feet flat. Arms at your sides.
Elevate the right lower limb and place the right ankle across the superior aspect of the left knee joint.
Pull your left knee slowly in toward your chest after encircling it with your hands and locking your fingers behind it.
Try pushing the right thigh out from your body with your right.
Slowly pull your left knee in toward your chest, stay relaxed and keep your back flat.
Hold while inhaling and exhaling for approximately 30 seconds.
On each side, perform the exercise three times, starting with the opposing limb.

Clamshells

Clamshells Steps:

Starting with lying on your side.
Bend your knees, and wrap a resistance band around your lower thighs.
Lift your top leg up as high as you can, then take a short break.
Return to the initial position.
Perform one to three sets of eight to fifteen reps.

Straight Leg Raises

Straight leg raise steps:

With your hips erect and your legs comfortably spread out on the floor, lie on your back.
Plant your foot firmly on the ground and bend your knee so it forms a right angle.
Contract your quadriceps to stabilize the muscles on your straight leg.
Take a deep breath and lift the straight leg six inches off the floor.
Take a three-second hold.
Drop the leg to the floor while releasing the breath gradually.
Release and do it ten times more.

Side Lying Hip Abduction

Lie on your side with your legs extended and hips placed on top of each other.
Bend your bottom elbow and place your lower arm beneath your head, enabling the entire weight of your head to rest on your forearm.
Maintain your feet perpendicular to your legs in a neutral stance.
As you lift your upper leg to just above your hip joint, release your breath.
Stop and maintain the pose for one to two seconds after you feel your hips and back contracting slightly.
On an inhale, slowly drop your leg to its initial position.
Continue with your other leg after flipping over to your opposite side.

Prone Hip Extension

Place yourself face down, or prone, on a table or mat that is stable.
Raise one leg off the ground, extending your hip, while maintaining a straight or slightly bent knee.
As you raise your leg, contract your hamstrings and glutes.
Avoid having your back arch too much and maintain a neutral spine.
Avoid making sudden movements as you slowly and carefully lower your leg back down.
For every leg, complete the required number of repetitions.

Precautions in Hip Mobility Exercises

Pain:

Stop any workout that causes pain and consult a medical professional.

Warm-up:

In order to prepare the muscles and joints, always warm up before beginning hip mobility exercises.

Listen to your body:

Take note of any limits or discomfort and adjust the exercises as necessary.

Start Slowly:

Start with mild motions and then increase the intensity and range of motion as tolerated.

Consult with a professional:

Consult a physical therapist or other trained medical expert for advice on creating a safe and efficient workout plan.

FAQs

Is cycling good for the hips?

According to Joseph Garry, MD, a former medical director of the University of Minnesota Sports Medicine Clinic, “cycling’s continuous motion is very helpful for arthritic joints.”

What are the symptoms of weak hip mobility?

Weak hip flexors can cause hip or lower back pain and make it harder to do specific tasks, like walking or climbing stairs. A person’s posture and gait may be impacted by weak hip flexors.

Can walking strengthen the hips?

When it comes to strengthening your hips, walking is an underappreciated workout. The muscles surrounding the hips must exert a great deal of effort to maintain and stabilize the pelvis while we walk.

References:

Cronkleton, E. (2025, July 3). 14 Exercises for strengthening and increasing mobility in the hips. Healthline. https://www.healthline.com/health/hip-exercises
Kirkup-Lee, A. (2025, February 12). The 5 best hip stretches to improve hip mobility. Gymshark. https://row.gymshark.com/blog/article/best-hip-stretches-to-improve-hip-mobility
Lillis, C. (2025, May 29). Exercises and stretches for hip pain. https://www.medicalnewstoday.com/articles/325029#bridging
Exercise guide: Lunge with twist. (2024, May 8). Health and Wellbeing Queensland. https://hw.qld.gov.au/blog/exercise/lunge-with-twist/
Inverarity, L., DO. (2022, November 21). How to do a straight leg raise. Verywell Health. https://www.verywellhealth.com/how-to-the-straight-leg-raise-2696526
Nasm-Cpt, C. E. (2021, October 21). How to do Side-Lying Hip Abductions: Proper form, variations, and common mistakes. Verywell Fit. https://www.verywellfit.com/side-lying-hip-abductions-techniques-benefits-variations-4783963
Ann & Robert H. Lurie Children’s Hospital of Chicago. (2023, July 10). Prone hip extension [Video]. YouTube. https://www.youtube.com/watch?v=Ge7YX6Owjvg
Lift Manual. (2023, May 5). 90 to 90 Stretch – Guide, Benefits, and Form. https://liftmanual.com/90-to-90-stretch/

Introduction

Hip Mobility Exercises Video