Hip Mobility Exercises: 7 Drills for Freer, Stronger Hips

Stretching makes your hips more flexible; mobility exercises teach you to control that range. Together they make hips feel freer for squatting, running, sitting cross-legged and getting out of a car. These seven drills take about six minutes.

7 hip mobility exercises

1. Hip circles on all fours (10 per side)

On hands and knees, lift one knee and draw big slow circles with it, forward then backward. Keep your torso still.

2. 90/90 switches (8–10 total)

Sit in a 90/90 position and rotate both knees to the other side without using your hands if possible. See 90/90 hip stretch.

3. World's greatest stretch (3 per side)

Lunge, elbow to instep, rotate. See world's greatest stretch.

4. Deep squat hold with pry (45 s)

Sit into a deep squat, hold a doorframe if needed, gently push knees out with elbows and shift side to side.

5. Leg swings, both directions (10 per leg each)

Controlled, gradually bigger.

6. Standing hip CARs (5 per side)

Hold a wall. Lift one knee up, rotate it out to the side, extend it back, then return, drawing the biggest controlled circle you can. CARs = controlled articular rotations.

7. Cossack squat (5 per side)

Wide stance, shift your weight into one bent leg while the other stays straight, toes up. Use a support if needed.

The 6-minute hip mobility routine

Do the seven drills in order, moving slowly. Use it as a warm-up before squats or runs, or on rest days.

Pair it with stretching

Mobility drills work best alongside regular stretching for the hip flexors, glutes and adductors. On other days, do a hip-stretching routine; see stretches for tight hips.

Signs your hip mobility is improving

• Deeper, more comfortable squats.
• Easier 90/90 switches without hands.
• Less pinching at the front of the hip.
• Longer, smoother running stride.

Who needs hip mobility work most

• Desk workers; see sitting all day effects.
• Lifters; see stretches for weightlifters.
• Runners and cyclists.
• Older adults wanting easier everyday movement; see stretching for seniors.

Safety

Move slowly and stay pain-free. Pinching at the front of the hip in deep positions means reduce the range. Hip pain that lasts or limits walking deserves assessment.

Do it with Suppl

Suppl's library includes the 90/90 hip stretch, deep squat hold, world's greatest stretch, walking lunge with twist and seated hip external rotation. Combine them with the Deep Hip Opener routine for a complete hip session.

Frequently asked questions

How often should I do hip mobility exercises?

2–4 times a week, or as a daily warm-up.

What's the difference between hip mobility and hip stretches?

Stretches build passive range; mobility drills build active control. See flexibility vs mobility.

Can hip mobility help lower back pain?

Better hip movement can reduce strain on the lower back for some people.

Why do my hips click during mobility work?

Painless clicking is usually harmless. Painful clicking should be checked.