If you’re like most people, you probably think of stretching as something you do before a workout. But stretching isn’t just for the gym; it can also help improve your mobility and flexibility. In this blog post, we’ll introduce you to some hip mobility exercises and stretches to try at home. These exercises will help improve your range of motion and reduce the risk of injury in the future.
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What is hip mobility?
Hip mobility exercises and stretches to try including:
- Glute bridge: Lie flat on your back with feet flat on the ground and shoulder-width apart. Place arms behind your head and lift torso and upper legs into the air, extending hips until thighs are parallel to the ground. Hold for 10 seconds. Release and repeat.
- Hamstring stretch: Start in a seated position with feet flat on the ground, shoulder-width apart, torso leaning forward, and hands resting on thighs. Lift left leg up towards chest as far as possible before lowering it slowly to the floor. Repeat with right leg.
- Pike stretch: Lie flat on your back with knees bent, feet flat on the ground, shoulders off the ground, and chin tucked in. Place palms on floor next to hips for support. Extend torso and pull legs up towards chest until thighs are stretched; hold for 10 seconds. Return to starting position and repeat opposite leg.
What are the benefits of hip mobility exercises and stretches?
Hip mobility exercises and stretches can help reduce pain and improve mobility in the hips. Hip Mobility Exercises:
- Hamstring stretch: Lie on your back with both legs bent and feet flat on the floor. Place your hands on your hips for support. Gently pull your bottom leg towards you until you feel a stretch in the hamstring. Hold for 30 seconds, then switch legs.
- Glute bridge: Lie flat on your back with feet flat on the ground, shoulder-width apart. Bend one knee and place the other ankle on top of it, as close to your chest as possible. Press down through the heel of both feet to lift yourself up into a bridge position. Hold for 20-30 seconds, then slowly lower yourself back to the starting position.
- Quad stretch: Sit with your feet flat on the ground and hip-width apart. Reach behind you with one hand and grab hold of either ankle—pull your heel toward your buttocks while keeping your toes pointed forward. Hold for 10-15 seconds before releasing and repeating with the other foot.
Hip Mobility Exercises:
Hip mobility exercises can be a great way to keep your hips flexible and help you avoid hip issues in the future. Here are some hip mobility exercises to try:
A) Cat-Cow
Lie on your back with your knees bent and place your hands on the ground next to your ears. Keeping your back flat, lift one leg up towards the sky and then lower it back down toward the floor. Repeat with the other leg.
B) Tabletop Pilates:
Start in a seated position with both legs extended out in front of you, feet flat on the ground. Bend your left knee so that it is perpendicular to the floor and extend your right arm overhead (palm facing forward). Hold this pose for 10-15 seconds before switching legs.
C) Hamstring Curl
If you’re having trouble keeping your hip mobility and flexibility up, here are some hamstring curl exercises to try!
Lie flat on your back with feet flat on the floor and shoulder-width apart. Bend your knees so that your thighs and torso are in line with each other, then slowly lift your hips until you’re in a seated position. Hold for 30 seconds, then lower yourself back down to the starting position. Repeat for 10 repetitions.
D) Shoulder Flexibility
Place one hand behind your back, close to the base of your neck, and the other hand alongside your body. Slowly tilt your head to the side so that you can see above your shoulder. Hold this position for 30 seconds. Repeat on the opposite side.
E) Glute Bridge
The glute bridge is a great exercise for overall hip mobility. It can be done with or without weights and can also be incorporated into your daily routine as part of a warm-up or cooldown. Here are five glute bridge exercises to try:
Glute Bridge with Resistance Band: This variation uses a band to add resistance, making the exercise harder and more challenging.
Glute Bridge with Ankle Weights: Add weight to the arch of your foot to make the exercise harder.
Glute Bridge on a Stability Ball: Place a stability ball in front of you so that your feet are resting on it, then lie down and lift your hips until they’re fully extended off the ball. Hold for two seconds, then lower back down.
Glute Bridge with Balls: These can either be tennis balls or small volleyball balls. Lie flat on your back with feet flat on the ground, then lift one leg up so that the ball is resting on top of your heel. Hold for two seconds, then lower back down. Repeat with other leg.
Glute Bridge on an Exercise Bench: Lie face down on an exercise bench and place both feet flat on the benchtop in front of you, then press up through the heels and hold for two seconds before lowering back down.
F) Frog Legs
If you are seeking to improve your mobility, Frog Legs exercises may be a good starting point. These exercises improve range of motion and flexibility in the hip joints.
Frog Legs can be done with or without a partner. To do Frog Legs with a partner, have one person stand behind the other and put their hands on their hips. The standing person then squats down, while the partner pulls their hips up towards their chest. This movement is repeated several times.
To do Frog Legs on your own, find a comfortable position on the ground with your legs bent 90 degrees. Place your palms flat on the floor beside you, then slowly raise your legs up so that they’re parallel to the floor and hold for 30 seconds. Repeat three times per side.
G) Mountain Climbers
Mountain climbers need to be flexible and mobile in order to negotiate tight spots and sharp corners. Here are some hip mobility exercises and stretches to try:
Hip Abductors: Lie on your back with feet flat on the ground and shoulder-width apart, lift one leg up towards the sky, then slowly lower it back down. Repeat on the other side.
Pelvic Tilts: Place both hands behind your back, then gently pull yourself up until your torso is off the ground. Hold for a few seconds before slowly returning to starting position.
Knee-To-Chest: Kneel down with one knee pressed against chest, then use the other leg to push against the grounded knee. Keep your spine straight as you press through both legs.
H) Lateral Walk
There are a few different types of hip mobility exercises you can do to help improve range of motion and flexibility. One type is the lateral walk.
To do the lateral walk:
- Start by standing with your feet shoulder-width apart, favoring your left side.
- With your right hand, grab onto a sturdy object for support, like a doorframe or railing.
- Keeping your left leg straight and stationary, slowly walk your right foot out to the side as far as you can go, then back to the starting position.
- Do three sets of 8–10 repetitions on each side.
I) Calf Raise/Hamstring Curl Combo
If you’re looking for a complete calf-raise/hamstring-curl combo, check out this article from Strength & Conditioning Coach Kira Stokes. For the calf raise, begin by lying flat on your back with your feet flat on the ground and legs extended straight.
Place your hands behind your head and lift your torso and legs off of the ground until your thighs are parallel to the floor. Hold this position for two seconds before lowering back to the starting position. For the hamstring curl, lie facing down with legs bent at 90 degrees.
Place palms flat on the ground next to your hips, then press into them while keeping your back pressed against the floor. Use your glutes to curl up through your heels, then slowly lower back down to the starting position.
These two exercises work together to target both calves and hamstrings. If you only want to focus on one muscle group, try doing one or the other; otherwise, do them both for a complete workout.
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Conclusion
If you’re looking to improve your mobility and decrease the risk of injury, then hip mobility exercises and stretches are a great place to start. Not only will they help to improve range of motion in your hips, but they will also increase flexibility in other areas of your body, such as your spine and shoulders. Give these exercises and stretches a try today and see how they can benefit you!
