Health & Wellness, Workouts

Hip Mobility

Today I want to talk about hip mobility.

What is it and why is it important?

Mobility is the ability we have to move freely with out feeling tension from surround tissue. It is important because it affects our rang of motion at certain joints. If you have poor mobility, the range of motion of a joint is low. With high mobility, the range is higher. For example, your full range of motion for hip flexion (bringing your knees to your chest) is 120°, but while showing no signs of pelvic rotation or increased lordosis (curving of your lower back).

We want to improve poor hip mobility because it can majorly effect your full range of motion through certain exercises (such as squats) and remove tension on other areas of the body during said moves (like the lower back during squats).

So how can you tell if you have tight hips? Do this quick test:

Lay flat on your back

While keeping one leg flat on the ground, bring your opposite leg to a bent position

Try to bring your knee to your chest to reach 120º without your back coming off of the ground and the straight leg from coming up off of the ground
If your leg that is laying on the ground comes up (as shown) then you have tight hip flexors. I do have very tight hip flexors, that is why my left thigh is so high off the ground. It is something I am currently trying to work on. You will repeat  this process with the other leg.

SO you may have discovered you have tight hips, what now? Here are a couple moves to help loosen them up and improve hip mobility!


Pelvic Tilts:

Tilting Hips Forward
Tilting Hips Backwards
  • Lie flat on your back with your knees bent
  • Engage your core
  • Tilt your hips forward, by trying to make an arch with your lower back, and hold for 10 seconds
  • Release, and bring your low back to flat on the mat
  • Engage your core
  • Tilt your hips backwards, trying to draw your belly button into the ground, and hold for 10 seconds

Repeat 3 times


Bent Leg Marches:

Legs at 90 Degrees
Lowered Left Leg
  • Lie on your back
  • Bring your knees up so that your hips and knees are at a 900 angle, aligning your hips and knees
  • Engage your core
  • Lower your left leg at the hips, keeping your knees bent, until your toe touches the floor. We want to make sure we are not compromising your lumbar support (lower back) so make sure to keep it in contact with the ground at all times
  • Hold this position for 10 seconds
  • Bring your left leg back to the starting position
  • Lower your right leg a repeat

Repeat 3 times


Half Kneeling Stretch:

Starting Position
Shifting forward, moving front knee over toes
  • Get into a lowered lunge position with one leg forward and one knee on the ground
  • Align the lowered knee with your hips and the forward knee with your ankle
  • Engage your core
  • Move your hips forward, pushing your forward knee past the ankle, and keeping your upper body straight up
  • You should feel this in the lowered legs hip flexor
  • Hold for 10 seconds
  • Release and move back to the starting position
  • Do the same with the opposite leg forward

Repeat 3 times


Glute Bridge:

Starting Position
Hips raised off of the ground, making a flat surface
  • Lie on your back with your knees bent
  • Spread your arms out to the sides with palms down
  • Engage core and squeeze your glutes
  • Pushing through your heels, raise your hips off of the ground until you make a flat surface from your knees to your shoulders, keeping your shoulders on the ground. It should be a downward angle, not straight across.
  • Hold for 10 seconds
  • Bring hips back to the ground

Repeat 3 times


90-90 Hip Rotator Stretch:

*This is easier done on a wall but I could not get to one so imagine there is a wall where my foot is*

Bring your ankle infront of the knee of the leg on the wall
Gently push you knee towards the wall
Gently pull your leg towards you
  • Lay on your back with your feet against a wall and your knees and hips at a 90º angle
  • While keeping one foot on the wall, bring your opposite ankle to the knee of the leg that is on the wall
  • Engage your core
  • You can do this next step one of three ways:
    1. With the foot that is on the wall, push off the wall with your toes, pushing your knee towards you
    2. Place your hands on the knee that is crossed over in front of you and push it towards the wall
    3. Place your hands behind the knee of the leg that is still on the wall and gently pull your leg towards you
  • Hold for 10 seconds
  • Release and do the same to the other leg

Repeat 3 times


These moves are great to warm up and I highly recommend incorporating them into your daily warm up! If you have any questions or are afraid you may be doing something wrong, shoot me an email or comment below! I would love to hear how these are helping!

Happy Friyay!

XO Simmone

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