9 Hip Mobility Exercises for Stronger, Pain-Free Hips

Tight hips are a common issue, especially for those who spend long hours sitting—this posture can cause the hip flexor muscles to shorten and become stiff. In particular, women often carry a "tremendous amount of stress in [their] hips," says Stefanie Corgel, certified strength and conditioning coach and group fitness instructor in Los Angeles.

That’s why it’s essential to not just stretch your hips, but to incorporate active mobility exercises that enhance strength, flexibility, and mobility. Spend 5 to 10 minutes daily working on these hip-focused exercises, and you’ll notice improvements in your range of motion and, hopefully, a reduction in hip and lower back pain (often caused by tight hips!).

The Importance of Hip Mobility

What’s the difference between a hip stretch and a hip exercise, and between hip flexibility and mobility? The answer is simple: think passive versus active. "Hip flexibility is about the length through the range of motion, while mobility focuses on targeted strength and control of the muscle during movement," explains Corgel.

Hip mobility plays a crucial role in overall flexibility, especially as we get older. Proper hip movement enhances your ability to run smoothly, reduces discomfort in your hips and back, helps you maintain a better posture, and decreases the likelihood of injury, according to Jay Silva, a Certified Strength and Conditioning Specialist (CSCS) and Tactical Strength and Conditioning Facilitator (TSAC-F) at TeachMe.To. 'When your hips are well-conditioned, they absorb shocks more effectively, safeguarding your knees and lower back during strenuous activity,' he explains.

Versatile Hip Exercises You Can Do Anywhere

1. The Frog Squat

Begin by positioning your feet slightly wider than shoulder-width apart, with your toes pointed outwards at an angle. Ensure your knees align directly over your ankles. With your weight on your heels, bend your knees and gradually lower your hips toward the floor—go as deep as you can comfortably manage. Stay in this squat position for about 30 seconds, using your elbows to gently push your knees outward. Stand back up and shake out your legs. Repeat the movement five times.

2. Tabletop Hip Circles

Begin by positioning yourself on the floor, balancing on your hands and knees, ensuring your shoulders are aligned with your wrists and your hips with your knees. Keeping your pelvis level with the ground, engage your right glute and lift your right knee outward (similar to a dog at a fire hydrant). Draw a circle in the air with your right knee five times, maintaining a bent position. Don’t worry if you can’t raise your knee too high—it's more important to keep your movements closer to the floor than to try and lift higher, causing your back and pelvis to tilt. Reverse the direction of the circles and repeat five more times. Switch to your left leg and perform the same exercise. Repeat for one to two sets per leg.

3. Kneeling Lunge to Half Split Rocks

Begin by kneeling on the floor with both knees. Start with a kneeling lunge by stepping your right foot forward so your right thigh becomes parallel to the floor (about one or two feet ahead). Let your left leg extend behind you, placing the top of your left foot flat on the floor, and reach your arms straight overhead without raising your shoulders. Then transition into a half split: Gradually shift your weight back, pushing your hips toward your left heel, as you lift your right toes off the ground and straighten your right leg (keeping your right heel on the floor). At the same time, bend forward over your right leg and touch the floor with both hands on either side of your right foot. Perform this controlled back-and-forth movement five times, then switch legs and repeat.

4. Hip 90/90 Stretch

Sit on the floor with your knees bent and feet flat on the ground, your legs spread slightly wider than hip-width. Rest your hands on the floor by your sides for extra stability or extend your arms forward to make it more challenging. Slowly lower your knees to one side, aiming to create 90-degree angles at both your hips and knees.

Perform a windshield-wiper motion with your knees, rotating them back to the center before gently letting them fall to the other side. Continue rotating back and forth in a controlled manner for about 30 seconds, take a break, and repeat one or two more times.

5. Standing Leg Swings

Stand with your feet together next to a wall or doorway, using it for support. From here, swing your inside leg forward and backward with control, making sure not to swing too far in either direction to avoid straining your back. Keep a relatively neutral stance—there's no need to overdo it. Repeat the motion five times forward and backward.

Next, stand facing the wall and perform the same swing with the same leg, moving it side to side five more times. Then switch legs and repeat the entire sequence with the opposite leg.

6. Lying Hip Rotations

Lie on your back with your knees bent and the soles of your feet flat on the ground. Take one ankle and cross it over the opposite knee. Use your hand to gently hold your elevated knee in place, then rotate it in one direction for 30 seconds. Afterward, switch legs and perform the same movement on the other side.

7. Butterfly Hip Rotations

Sit on the floor with your knees bent in front of you. Using your hands, gently press your knees down toward the floor, causing your legs to resemble 'butterfly wings.' Ensure that the soles of your feet are touching each other. Hold this stretch for about 30 seconds, then switch legs.

8. Couch Stretch

Find a wall, couch, or another solid surface to use, advises Silva. Next, kneel on one leg and press the top of your back foot against the surface (your shin should remain vertical). "Step the other foot forward into a lunge so your knee is aligned over your ankle," explains Silva.

Gently push your hips forward while keeping your torso straight. You should feel a stretch across the front of your hip and down through your quad. Avoid arching your back excessively. If the stretch feels too intense, move your knee slightly further away from the wall, couch, or base you're using, according to Silva. Hold for about 30 seconds to two minutes on each side.

9. World's Greatest Stretch

Start by positioning yourself in a push-up stance, hands directly under your shoulders, body straight, and core engaged. Bring your left knee up toward your left armpit, then place your left foot flat on the ground outside your left hand. Keep your right leg straight, activate your right glute, and push your hips forward until you feel a deep stretch in your right hip flexor. Slowly lower your hips, bringing your right knee close to the ground.

To add a T-spine rotation, keep your left foot flat on the ground and your right hand planted firmly. Rotate your torso to the left, reaching your left hand toward the sky, following it with your gaze. This movement will create a stretch through your upper back, shoulders, and chest. Hold the position for three counts before bringing your left hand back to the ground next to your foot. Shift your hips backward slightly to straighten your left leg and return to the plank position. Repeat five to ten times on each side.