Tight hips aren’t just uncomfortable—they can hold you back from your best performance, limit your range of motion and increase your risk of injury. Whether you’re an athlete, desk worker or weekend warrior, incorporating hip mobility exercises into your routine is essential for overall movement health.
At Method Gym, we’re all about building strong foundations. That means starting with the basics—and for many people, that includes unlocking stiff hips. Try these effective hip mobility exercises to improve your flexibility, enhance your posture and help keep your body moving pain-free.
Why Hip Mobility Matters
The hip joint is a major hub for movement. It connects your upper and lower body and supports activities like squatting, running, jumping and lifting. When your hips are stiff, other parts of your body—like your lower back or knees—tend to compensate, which can lead to strain or injury over time.
Improving hip mobility can:
- Increase athletic performance
- Enhance balance and coordination
- Reduce back and knee pain
- Improve posture
- Decrease injury risk
7 Hip Mobility Exercises to Try Today
Here are our favorite hip mobility exercises to add to your warm-up or cool-down. Aim for 1–2 rounds, holding each stretch for 30–60 seconds or performing 8–12 reps per side.
1. 90/90 Hip Switches
Great for internal and external rotation.
- Sit on the floor with one leg in front at a 90° angle, and the other leg behind you, also at 90°.
- Switch sides by rotating your hips and feet while keeping your torso tall.
- Focus on control—not speed.
2. World’s Greatest Stretch
A dynamic full-body movement that targets the hips, hamstrings and spine.
- Start in a lunge with your hands on the floor inside your front foot.
- Rotate your torso toward your front leg and reach your arm up to the ceiling.
- Return to center and switch sides.
3. Lateral Lunges
Loosens up inner thighs and hips while building strength.
- Step out to the side, push your hips back and bend the knee of the stepping leg.
- Keep your chest up and weight in your heels.
- Return to standing and repeat on the other side.
4. Pigeon Stretch
Targets deep external hip rotators.
- From a plank, bring one knee forward and angle it in front of your body.
- Extend the opposite leg back and slowly lower your torso over your front leg.
- Breathe and relax into the stretch.
5. Hip Circles
Improve joint control and awareness.
- Stand on one leg and slowly make big circles with your free leg at the hip joint.
- Move slowly and intentionally, keeping your core braced.
6. Glute Bridges with March
Activate and mobilize your hip flexors and glutes.
- Lie on your back, knees bent, feet flat.
- Lift your hips into a bridge, then march one knee toward your chest.
- Lower and repeat on the other side.
7. Cossack Squats
Deep lateral squats that increase flexibility and control.
- Step your feet wide and shift your weight into one leg, dropping your hips as low as possible.
- Keep the opposite leg straight with toes pointing up.
- Push through your heel to return to center and switch sides.
Improve Your Hip Mobility at Method Gym
Improving your hip mobility starts with small, consistent steps—and Method Gym is here to guide you. Just 5–10 minutes a day of targeted hip mobility exercises can make a big difference in how you move, perform, and feel.
Our expert trainers incorporate mobility work into every personalized fitness plan, helping you build strength, prevent injury and move with greater freedom. Whether you’re warming up for a workout or recovering from one, we’ll help you make mobility a habit.
Want to go deeper? Contact us to learn more about our mobility assessments and custom programs designed to unlock your hips and elevate your overall movement.