Getting into shape often feels like a drag but there is a solution – hip mobility exercises. Working on the range and strength of your hip muscles provides a range of benefits, such as improved physical performance and better posture. In this article, we’ll provide an overview of the 8 best hip mobility exercises and explain how to incorporate them into your fitness routine.
1. Single-leg Glute Bridge
The glute bridge is an excellent exercise for increasing your hip mobility, as well as strengthening your glutes. To do the single-leg bridge, start by lying down on your back with knees bent, and one foot placed flat on the floor. Brace your core and lift through your hip, extending the leg until your thigh and torso are in a straight line. Hold for two to three seconds before lowering your hip back down.
2. Split Squats
Split squats are an effective unilateral exercise (working one side of your body at a time) which can help increase hip mobility. Start by standing and step one foot forward and lower your body until your knee and hip form a right angle. Push through the front heel and return to the starting position.
3. Floor Hip Rotations
For this exercise you’ll need to lie flat on your back with your shoulders off the floor and your knees bent. Allow one knee to fall to the side and work in rotations, taking the knee as far away from the body as possible. Return the knee to the starting position, and repeat on the opposite side.
4. Kneeling Hip Flexor Stretch
The kneeling hip flexor stretch is a great way to increase your hip mobility and reduce tension in your muscles. To do this stretch, take a high kneeling position with your feet hip-width apart, core engaged and shoulders back. Take one foot forward and press your pelvis down until you feel a stretch. Hold for 15-20 seconds and repeat on the opposite side.
5. Lateral Band Walks
Lateral band walks are a great exercise for developing strength and balance, as well as improving hip mobility. To do this exercise, wrap a mini exercise band around your ankles and take a wide stance. Scoot one foot out to the side and press through your heel as you bring your legs together. Be sure to keep your body lux with your entire foot on the ground at all times.
6. Prone Hip Extension
The prone hip extension is an effective exercise for increasing hip mobility and strengthening your core. To do the prone hip extension, start by lying flat on your stomach and using your toe to anchor yourself to the floor. Lift one leg up until you reach a point of tension while keeping your pelvis still and pushing through your heel. Hold before lowering the leg and repeating on the opposite side.
7. Kettlebell Swings
Kettlebell swings are a dynamic exercise for building hip mobility, power and coordination. To do a kettlebell swing, stand with your feet slightly wider than your hips and hinge at the waist. Allow the kettlebell to swing between your legs, then powerfully drive your hips through to swing it up and overhead.
8. Lying Figure 4 Stretch
The lying figure 4 stretch is great for loosening up your hips and spine. Begin by lying on your back and bring your left ankle onto the knee of your right leg. Press down gently on the left knee and hold the stretch for 30 seconds before repeating the same on the other side.
People Also Ask
1. Why is hip mobility important?
Hip mobility is important because it helps to reduce joint pains and helps the body move more freely. It also strengthens the muscles around the hips, which can help protect the body against injury and improve performance.
2. How do I increase flexibility in my hips?
Increasing flexibility in your hips can be done through stretching and exercises like single-leg glute bridge, split squats, floor hip rotations, and kettlebell swings.
3. What is the best exercise for hip mobility?
The best exercise for hip mobility depends on the individual. Some of the best exercises for hip mobility are the single-leg glute bridge, split squats, prone hip extension, and lateral band walks.
4. Are hip mobility exercises effective?
Yes, hip mobility exercises are effective for improving hip mobility and increasing flexibility in your hips.
5. What other benefits do hip mobility exercises offer?
Hip mobility exercises offer a range of benefits, including increased physical performance, improved range of motion, better posture, and reduced joint pain.
Final Words
Improving your hip mobility will help your body move more freely and reduce joint pains. It’s important to incorporate hip mobility exercises into your fitness routine to gain the most benefit. The 8 exercises we’ve outlined are all excellent options; experiment and see which ones work for you best.