Improving Hip Mobility: The Best Exercises

Hardly any joint suffers as much from modern life as the hip. Eight hours at the office, one in the car, three on the sofa – the hip spends most of the day in the same flexed position. That doesn't come without consequences: squats get shallower, the back rounds during deadlifts, the running stride gets shorter, and the lower back takes over work the hip should be doing.

This article shows you how to test your hip mobility and improve it in a targeted way. It belongs to the Mobility & Prevention topic. A routine for the whole body is the 10-minute mobility routine.

How the hip moves

The hip is a ball-and-socket joint and can move in six directions:

Hip extension and internal rotation in particular are lost in many adults, because they practically never occur in a sitting lifestyle.

Three simple self-tests

1. Thomas test (hip extension). Lie with your bottom at the edge of a table, pull one knee to your chest and let the other leg hang. If the thigh of the hanging leg stays above the table edge, your hip flexors are probably shortened.

2. 90/90 sit (rotation). Sit in the 90/90 position. Can you sit upright without supporting yourself with your hands and bring both knees towards the floor? If not, you lack rotation.

3. Deep squat. Can you stay in your deepest squat for 30 seconds with flat heels and a neutral back? If your heels lift, it is often the ankle too – more in Ankle mobility.

The 8 best exercises

1. Hip CARs (controlled articular rotations). Slow, maximal circles with the knee on all fours. They train active control over the full range of motion – ideal as daily "joint maintenance".

2. 90/90 hip rotation. Trains internal and external rotation on both sides at once. Beginners support themselves with their hands behind them; advanced trainees stay upright hands-free.

3. Half-kneeling hip flexor stretch. The direct counterbalance to sitting. The key is squeezed glutes and a tucked pelvis – don't fall into an arched back.

4. World's greatest stretch. Hip flexors, groin, hamstrings and thoracic spine in one movement. Perfect for the warm-up.

5. Pigeon pose. Stretches the outer hip and glutes. If you have knee problems, do the version lying on your back ("figure four").

6. Cossack squat. Combines abduction, flexion and strength. Start slowly, holding a door frame at first.

7. Glute bridge. Strengthens the hip extensors. Mobility is of little use if your muscles can't control the new position.

8. Deep squat. The natural resting position that many adults have forgotten. A few minutes in a squat every day – while on the phone or brushing your teeth – works wonders.

12-minute routine for mobile hips

1. 1

   Step 1

   Hip CARs (2 minutes)

   On all fours, move one knee slowly in the biggest circle you can – forward, to the side, back. The rest of the body stays still. 3 circles per direction and side.

2. 2

   Step 2

   90/90 hip rotation (2 minutes)

   Sit with both knees bent at 90 degrees, one leg in front, one to the side. Slowly tip your knees to the other side. 8–10 switches, torso as upright as possible.

3. 3

   Step 3

   Half-kneeling hip flexor stretch (2 minutes)

   In a half-kneeling position, squeeze your glutes, tuck your pelvis and push slightly forward. 45 seconds per side, reach the arm on the back-leg side overhead.

4. 4

   Step 4

   Pigeon pose (2 minutes)

   One leg bent in front of the body, the other extended behind. Keep your torso upright or lower it forward. 45–60 seconds per side.

5. 5

   Step 5

   Cossack squat (2 minutes)

   Wide stance, shift your weight onto one leg and bend deeply while the other leg stays straight with the toes pointing up. 6–8 reps per side.

6. 6

   Step 6

   Deep squat with glute bridge (2 minutes)

   Sink into a deep squat for 30 seconds, then do 10 glute bridges with a 2-second hold at the top. Repeat twice.

When and how often?

Regularity beats duration: ten minutes on five days bring more than an hour on Sunday. How to turn the routine into a habit is described in Stick with it instead of starting over.

Hips and back pain

When the hips move little, the lumbar spine often compensates: when bending, the back rounds instead of the hips flexing; when walking and running, the lower back rotates and extends more than necessary. Mobile, strong hips can therefore noticeably relieve the back. More on the interplay in Back pain and strength training. Mobilising the upper back is also worthwhile: Mobilising the thoracic spine.

Common hip training mistakes

Compensating with an arched back. In the hip flexor stretch, the pelvis tips forward and the stretch ends up in the lower back instead of the hip. Squeeze your glutes and tuck your pelvis.

Only stretching, never strengthening. Passive stretching alone brings little mobility you can use in training. Combine it with glute bridges, Cossack squats and full-range training.

Too fast, too much momentum. Mobility thrives on slow control in the end position.

Forgetting rotation. Many people only stretch the hip flexors and hamstrings. Internal and external rotation are often the real problem.

When you need medical advice

Mobility exercises may pull but should not cause stabbing pain. Get examined if:

• pain occurs deep in the groin inside the joint, especially when flexing and rotating,
• the hip locks or "clicks" painfully,
• pain occurs at night or at rest,
• symptoms increase over weeks despite the exercises.

Structural causes such as impingement or osteoarthritis can't be stretched away and need targeted treatment.

Tools

A foam roller can briefly improve the feeling of mobility before training and works well for glutes and thighs – more in Using a foam roller properly. A resistance band helps with hip stretches and as traction during mobilisations. For an office break, a sturdy chair is enough: many exercises from the chair workout for working from home mobilise the hips along the way.

Conclusion: the hip wants to move

Stiff hips are not fate but usually the result of too little movement variety. With three short tests, a daily twelve-minute routine and full-range strength training, you can win back your range of motion – for deeper squats, cleaner deadlifts and a more relaxed back.