Five Exercises to Improve Hip Mobility

Sitting down all day is really bad for your health and overall wellness. With a host of problems being related to prolonged sitting, you've probably heard of the importance of taking regular breaks (a slightly more productive version).

Sitting down all day is really bad for your health and overall wellness. With a host of problems being related to prolonged sitting, you've probably heard of the importance of taking regular breaks (a slightly more productive version).

When you sit for long periods, your hips and surrounding muscles become tight from being held in a shortened position. Tight hips increase the risk of lower back pain and degeneration, decrease muscle power, and even make certain movements difficult, such as running or squatting. When you squat with a rounded back, you not only put yourself at higher risk of injury, but you will compromise your ability to engage correctly in exercises like the squat and lunge.

Don't let aches and pains get in the way of your active lifestyle. The key to letting your body move freely is strengthening your hips.

It doesn't matter if you're training for a marathon or off to play five-a-side. Improving hip mobility will help you maintain that natural stride length we all take for granted, but it becomes increasingly difficult to avoid those nagging injuries.

Keep those hips limber with these five hip and butt exercises so that you'll always be ready to score the winning goal! If you can't do them at home, go to a good gym near you to practise them. 

  • Frankenstein walk

This exercise moves your hips, quads, and hamstrings. It also increases the range of motion. Good posture is critical; avoid bending at the waist, and increase your speed as you progress.

How to do it?

  1. Stand straight with your arms extended parallelly in front of you and your palms facing down.
  2. As you get your body into this position, you should extend your right leg until it forms a 90-degree angle with your body.
  3. Lower your right leg slowly to the ground and then switch to the left leg. Swing your left leg in the same manner. 
  4. Do reps for 1 minute with both legs. 

When you feel steady, reach your arm out to touch your opposite foot and extend it behind you. For more support, place your free hand on a sturdy piece of furniture in front of you.

  • Hip Circles

Incorporating this unique movement into your practice will make you a better athlete. For added stability, use a table or desk that is sturdy to brace yourself against.

How to do it?

  1. Stand straight on your right leg, with your left leg lifted.
  2. Do circular movement with your left leg.
  3. So 20 of such circular movements in each direction.
  4. Repeat the next set with your right leg.  

To increase the difficulty level, increase the size of the circles and repeat it with 2-3 sets. 

  • Hip Flexor with Quad

This is a relatively easier yet effective exercise for hip mobility. However, if you aren't sure of its accuracy, it's best to do it under the supervision of an expert from the closest gym near you.  

How to do it?

  1. Begin in a low lunge position on a yoga mat. Take one large step forward while ensuring that your left knee is not in front of the toes.
  2. Stretch out your right leg and grab your foot with your hand. Then, push the hip forward, and you'll feel a good stretch along the front of your leg.
  3. For greater intensity, complete your sets with a bench behind your back leg.
  • Clamshell Exercise

This exercise strengthens and stretches your hips, thighs, and glutes. It also stabilizes your pelvic muscles and can relieve tightness in your lower back.

How to do it?

  1. Lie down on one side with bent knees and a resistance band across your lower thighs.
  2. Now in the same position, rotate your one leg as high as you can with your knees bent. 
  3. Take it as high as you can, and then pause for a moment. 
  4. Get back to the starting position. 
  5. Do 2-3 sets of 8-15 reps with each leg,   
  • Hip marching

This exercise will build the strength and flexibility you need to keep your hips and legs looking young and lean.

How to do it?

  1. For this exercise, use a chair or stool.
  2. Sit on the front edge of the stool or chair.
  3. While in this position, raise your left leg as high as you can, with your knees bent. 
  4. Slowly, start lowering your foot.
  5. Repeat the same exercise with your right leg.
  6. Do 2-3 sets of 5-10 repetitions each by switching both the legs. 

Exercises you must avoid for hip pain. 

There are a few exercises you should avoid unless you want to make your hip pain worse. Rest your hip and lay off all activities that cause strain for as long as you can.

When moving quickly, such as running or jogging, keep your movements slow and predictable. When hiking on an uneven surface, pay close attention to your footwork.

When on rough or uneven ground, such as during a hike, move carefully and maintain your balance. Very rocky terrain requires more caution. You might want to get someone to go with you if you are out of shape.

Squats, lunges, and step-ups are common exercises that work different muscles. However, these exercises can put too much stress on the hip joint if you're not careful.

A little goes a long way. Move as much as feels good and avoid movements that hurt.


There's a lot of confusion about the best way to develop hips, so you need to be smart and consistent in your approach.

We know that getting your hips strong and active is key to most of your daily and athletic movements. In fact, building those muscles is so important that you should prioritize them above all else. 

Keep reading for advice about how to go about doing so through Oakleigh Gym experts. They have the requisite knowledge that will help you stay in good shape.

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