3 Hip Mobility Exercises I’m Doing Right Now
Hip mobility is one of my favorite areas to focus on in my fitness routine. Why? Because:
It makes me feel great afterward.
It enhances my ability to perform deep squats, whether at the gym or in everyday life.
I want to maintain the mobility I've worked so hard to gain—it's much easier to maintain than to regain!
Almost everyone I coach can benefit from incorporating hip mobility exercises into their routine. Even those with hypermobility can benefit from controlled movements that build stability and strength through a range of motion.
There are always some exercises that become lifelong favorites, while others I rotate in and out to challenge my body in new ways. Today, I'm sharing three hip mobility exercises that I’m currently doing and highly recommend you try too.
1. Rocking
Rocking is one of the simplest ways to mobilize your hips, knees, and ankles simultaneously. It’s particularly effective for those who experience knee pain when squatting, and the best part—it requires no special skills to perform!
How to Do It:
Start on your hands and knees, with your knees slightly wider than hip-width apart and your hands directly below your shoulders.
Keep your feet about shoulder-width apart.
Slowly rock forward over your hands and then back into your heels.
Once you’re comfortable with basic rocking, try Rocking Circles to challenge your hip joint in a wider range of motion. Remember, don’t move into any ranges that cause pain. Mild discomfort is okay, but no pain! Aim for 5-10 slow circles in each direction.
2. Single Leg Rocking
This variation takes rocking to the next level. Single Leg Rocking and Circles demand greater stabilization and control while allowing for a deeper exploration of the hip socket's range of motion.
Key Points to Remember:
Keep your pelvis level to the floor as you move through back and forth, then into the circle.
Start with small circles and gradually increase their size.
Adjust your hands and the extended leg for support as needed.
3. 90-90 Flow
The 90-90 Flow is hands down my favorite mobility exercise right now. I do it 3-4 times a day—morning, before training, after sitting for a while, and in the evening. It’s a game-changer!
While the flow is a combination of many exercises, you can pick anyone of these and be fine doing just that single exercise. What’s great about the 90-90 position is its versatility; there are many mini-movements within the exercise itself. In the video, I demonstrate a sequence that includes windshield wipers, the Shinbox hip hinge, Shinbox hip pry, and a no-hand switch.
Tips for Getting the Most Out of the 90-90 Flow:
During the windshield wiper movement, keep your butt on the ground and move your legs back and forth.
Keep a tall, lengthened spine throughout all movements.
Stay relaxed and breathe deeply.
Avoid moving into any positions that cause pain—adjust your feet as needed.
These three drills are simple but effective for improving hip mobility. Start with these, and you can progress them as needed. After a couple of weeks, you should start feeling a noticeable difference in your mobility and overall movement!
Keep moving,
Ryan