Need help with your hip/low back mobility? Download Day 1 of our Hip/Low Back Mobility Program:

In this article, you'll learn the top 4 hip mobility exercises that we recommend and prescribe.

But first, why 4 exercises?

These specific 4 exercises were chosen because they hit the 4 ranges of motion we want to work on:

1. Hip flexion
2. Hip extension
3. Hip abduction
4. Hip rotation (internal and external rotation)

The 4 hip mobility drills in this article will make sure you are working all those ranges of motion.

Range of motion this works: Hip Flexion

Target tissues: Mainly hamstrings, but some calf and neural structures

How to perform:

• Lay on your back near a door frame or pull up rig
• Place your left leg up onto the door frame, positioning yourself so your left
  knee is locked
• Slowly lift your right leg up as far as you can, keeping your knees locked
• Slowly lower back down
• Repeat for the specified reps
•  Repeat on the other side

Read more about hamstrings:

• Basic anatomy of stretching your hamstrings
• Better way to stretch your hamstrings

Range of motion this works: Hip Extension

Target tissues: Hip flexors

How to perform:

• Begin in a lunge position with a pad or mat below your bent knee
• Grab onto a pole or wall for balance
• Keeping your core engaged, lean forward through your back leg’s hip, feeling a stretch in the front of the hip
• Return to the starting position
• Repeat for the specified reps
• Repeat on the other side

Read more about hip flexors/hip extension:

• Basic anatomy of stretching your hip flexors
• 'Tight' Hip Flexors
• In depth demonstration of hip flexor stretching

Range of motion this works: Hip Abduction/Flexion

Target tissues: Hip Adductors

How to perform:

• Place the heel of your left foot up on a bench keeping your right foot pointed forward
• Keeping your back flat, push your butt backward and bend forward at the hips
• Continue as far as you comfortably can
• Return to the standing position
• Repeat for the specified number of reps
• Repeat on the other side

Read more about adductors/hip abduction:

• Basic anatomy of stretching your adductors
• Adductor stretching routine
• In depth demonstration of the single leg standing straddle stretch

Range of motion this works: Internal & External Rotation

Target tissues: Hip internal and external rotators

How to perform:

• Begin on the ground, in the 90/90 starting position
  • Tip: place these three points on one line:
    •  Inside of the back leg’s ankle
    • Inside of the back leg’s knee
    • Outside of the front leg’s ankle
  • From here, keep your back neutral and hinge forward over the middle of your shin ( of the front leg)
  • Continue as far as comfortably possible
  • Hold for 1⁄2”
  • Return to the starting position
  • Rotate backward toward your back leg and lean slightly toward the ground, trying to place your hand on the ground
  • Continue as far as comfortably possible
  • Hold for 1⁄2”
  • Return to the starting position
  • Repeat for the specified number of reps
  • Repeat on the other side

  Read more about hip rotation:

  • In depth demonstration of the 90/90 stretch
  • Own your hip rotation