9 Hip Mobility Exercises for Athletes (Improve Your Range of Motion)
Having good hip mobility is essential for a wide range of activities, from walking and running to strength training and advanced sports. Yet, many people don’t understand the importance of hip training for the purpose of strength and mobility that can overall improve athleticism. Forgetting to train your hips regularly as a fairly active person can lead to stiffness, limited range of motion, and a higher risk of injuries when participating in intense activity.
Fortunately, these 9 hip mobility exercises that we will share here are easy to incorporate into your exercise routine or daily life. Whether you’re an athlete, a fitness enthusiast, or someone who sits at a desk all day, these exercises are suitable for everyone. You’ll learn simple stretches and exercises that target the right muscles and joints including the hip flexors, glutes, and hamstrings can surround the hip structure.
So, get ready to unlock your hip mobility because these exercises will gradually improve your range of motion, enhance your performance, and make everyday activities easier, Let’s dive in
The importance of hip mobility
The hips are responsible for a wide range of movements, including walking, running, jumping, and bending. When the hip joint lacks mobility, other joints and muscles compensate, leading to imbalances and potential pain and injuries.
Poor hip mobility can also limit your performance in sports and physical activities. It can affect your ability to generate proper motion and strength. By improving hip mobility, you can enhance your range of motion, optimize your movements, and reduce the risk of injury. It also helps maintain proper posture and alignment, preventing posture-related issues such as lower back pain. Enhancing hip joint health through improved mobility can significantly improve hip function, flexibility, and comfort, reducing tightness and discomfort in the hip region.
Benefits of improving hip mobility
Improving hip mobility offers numerous benefits for both athletes and non-athletes, Here are some advantages you can expect from these 9 hip mobility exercises
Better range of Motion: By increasing the flexibility of your hips, you’ll be able to move through a wider range of motion. This can improve performance in various physical activities and sports.
Reduce Injury: Flexible hip joints can absorb impact more effectively, reducing the risk of strains and sprains. Additionally, these exercises help alleviate tight hip muscles, which can be beneficial in reducing lower back pain and improving overall hip joint health.
Improve Posture: Tight hips can contribute to poor posture, leading to lower back pain and rounded shoulders. Hip mobility exercises can improve posture by addressing tight hip flexors, emphasizing the need for flexibility, stability, and strength to enhance hip mobility.
Increase Stability: Strong and mobile hips provide a stable foundation for the rest of your body, improving balance and stability during intense exercises.
Relieve Hip Pain: Hip mobility exercises can help alleviate stiffness and discomfort in the hip joint, providing relief from chronic hip pain.
9 most effective hip mobility exercises for Athletes
1) Lunging hip Flexor stretch
Muscles activated: Iliopsoas, rectus femoris, Tensor Fasciae Latae, Sartorius, Adductors, hip flexor muscles
Begin with one knee on the floor and lunge slightly forward while using your other foot to keep you balanced
Reach over and grab your foot with the arm that is on the same side as the knee on the floor
Pull your foot towards your back to feel a deep stretch and slightly lunge your body forward with your other foot remaining stationed
Hold for 10-30 seconds and repeat on the other side
Demonstration: Hip stretch – kneeling hip flexor stretch with variations.
2) Pigeon Pose
Muscles activated: Iliacus, glutes, Psoas major, Pectineus, Rectus femoris, hip flexors
Here’s how to perform the pigeon pose:
Begin in a plank position and bring one foot forward and place it under your waist and lower down onto your forearms
Release your body downwards until your head touches the floor
Hold for 30 seconds, then switch sides.
3) Deep Squat holds
Muscles activated: Tensor Fasciae Latae, hip flexors, adductors, quadriceps, hamstrings
Here’s how to perform deep squat holds
Stand with your feet shoulder-width apart and toes slightly turned out.
Lower down into a deep squat with your back straight and your knees pointing out beside you
Hold for at least 1 minute for beginner level, hold for 5-10 minutes for advanced level
4) Banded lateral Leg Raises
Muscles activated: glutes, core, hip flexors, hamstrings
Here’s how to perform banded leg raises:
Lay down on your side on an exercise mat
Place a resistance band just above your knees.
Lift your top leg upward while keeping it straight. Focus on lifting the hip, not the foot
Slowly lower the leg back down to the starting position
5) Fire Hydrant with Leg Extension
Muscles activated: Gluteus minimus, gluteus maximums, hip adductors, hip abductors, core muscles
Here’s how to perform fire hydrants:
Start on all fours with your hands fully extended under your shoulders
Lift your right knee out to the side, keeping it bent at a 90-degree angle
Extend your right leg straight out to the side, then bring it back in
Repeat on the other side
Demonstration: Fire Hydrant with Leg Extension
6) Deep squat (weighted)
Muscles activated: Tensor fasciae latae, hip flexors, soleus, adductors quadriceps, hamstrings
Here’s how to perform Deeps squats:
Stand with your feet shoulder-width apart and toes slightly turned out.
Lower down into a deep squat with your back straight and your knees pointing out beside you and lift slowly back up
Repeat the same amount of reps as you would when doing normal weighted squats
7) Kettlebell hip flexion
Muscles activated: Hip flexors, quadriceps, core
Here’s how to perform hip flexion using kettlebells:
Start by standing in an elevated surface off the floor
attach the handle of a kettlebell under your foot
Lift as far up as you can passing your waist
Slowly return to position and repeat on the other side
Demonstration: Kettlebell Hip Flexion
8) 90/90 Stretch
Muscles activated: external rotators, hip flexors, adductors, abductors, hamstrings
Here’s how to perform the 90/90 stretch with a focus on hip rotation:
Sit on a mat and bend one knee at a 90-degree angle in front of you, initiating the movement with hip rotation to emphasize hip flexibility and mobility.
Bend the other knee at a 90-degree angle to the opposite side, ensuring to rotate the hips to engage and improve hip rotation. This is crucial for athletes such as runners, hikers, golfers, and tennis players for enhancing performance and preventing injuries.
Keep a straight back, and your torso facing forward, aligning your hips to maximize the stretch and benefits on hip rotation.
Demonstration: 90 90 Hip Stretch (Best Hip Mobility Exercise!)
9) kettlebell weight shift
Muscles activated: Hip Flexors, quadriceps, adductors, hamstrings, calves
Here’s how to perform kettlebell weight shifts
Start with kneeling with one foot on the ground and one foot facing toward the hip
Hold a kettlebell with both hands in a hanging position
Shift your upper body towards the leg that is kneeling until you feel a deep stretch and hold for 10-20 seconds
Repeat on the other side
Demonstration: Kettlebell Weight Shift
Conclusion
By improving your range of motion and flexibility with the 9 hip mobility exercises listed above, you’ll not only prevent injuries but also improve your athleticism due to the benefits of having mobile hips
It is definitely worth the investment if you are either an athlete looking to improve performance or a fairly active person who struggles with deep bending and squatting when doing everyday activities. Overall remember to stay consistent with these exercises and stretches to have maximum results in the long run