Aug 3, 2022
Four Best Exercises for Hip Mobility

Mobility exercises are the not-so-secret way to fast-track your fitness goals, whatever they are. Not only is mobility important for your overall physical health and longevity, but it also promotes muscle activation, decreases pain and tightness, and reduces your risk of injury.

A recent article from Yahoo! Sports featured insights from four different strength & conditioning specialists about how to increase hip mobility in athletes.

mobilityBelow is an excerpt from the Yahoo! Sports article on hip mobility.

  • Hip Shifts
    • Stand on one leg and brace your core. Bend your supporting leg, hinge at the hips, and slowly lower your chest slightly forward.
    • Rotate your torso toward one side (think belly button to standing leg) and hold for 30 seconds.
    • Rotate your torso to the other side (think belly button away from standing leg) and hold for 30 seconds.
    • Return to standing position and switch legs. Do 3 reps on each side.
  • Loaded Beasts
    • Start on all fours with knees under hips and hands under shoulders.
    • Lift knees one inch off the ground and hover. Inhale and push back into a crouched position. Pause, then exhale back to the starting position. Do 10 reps.
  • Elevated 90/90 Hip Switch
    • Sit up straight with both legs bent at 90 degrees. One leg bends in toward your body (internal rotation) and one leg bends away from your body (external rotation).
    • Hold your arms straight in front of you at shoulder height and keep your heels on the floor (in the same position).
    • Raise your hips and come up tall to a kneeling position while maintaining the 90-degree angle in both knees.
    • Pause at the top, then maintain an upright posture as you sit back down. Focus on movement from the hip joint and switch legs. Do 3 reps on each side.
  • Supported Marches
    • Stand upright and keep your chest tall with your head, shoulders, and hips stacked in a line.
    • Place your hands on a wall and slowly lift one leg. Stop when the knee rises above the hip.
    • Hold for 30 seconds, then slowly lower your leg to standing position and switch sides. Do 3 reps on each side.

To read the full story from Yahoo! Sports about hip mobility, click here. 

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