11 Best Easy & Effective Exercises to improve Hip mobility

Exercise to improve hip mobility is a great option to increase mobility and flexibility of the Hip joint and also strengthen weak muscles around the Hip and thigh area.

Exercise to improve hip mobility is a great option to increase mobility and flexibility of the Hip joint and also strengthen weak muscles around the Hip and thigh area.

Stretching and strengthening the hip muscles helps build stability and flexibility so you can move quickly and avoid injury.

Many have inflexible or weak hips due to little exercise and excessive sitting. On the other side, athletes who overuse their hip muscles can also experience injury and pain.

There are many hip exercises. Here are some of the best hip exercises which can help everyone, from hikers, weightlifters, and runners to old aged people and people living with arthritis.

Frankenstein walk

This exercise works your hips, hamstrings, and quads. It also increases the range of motion. Maintain correct posture, avoid bending at the waist, and rise your speed as you progress.

Instructions:

Stand with your arms straight forward, palms facing down to the floor.
As you move forward, raise your right leg up to extend it straight out, creating a 90-degree angle together with your body.
Lower your right leg to the floor, then raise your left leg up similarly.
Continue for 1-2 minutes, changing direction if your space is limited.
Once you feel comfortable, you can do the exercise by reaching your arm out to touch your opposite foot, and extending your other arm behind you.

https://www.youtube.com/watch?v=mK3YZ_U2QCs

Hip circles

This movement improves stability and flexibility. For better support, use a stable object for support.

Instructions:

Stand on your left leg with your right leg lifted and place both hands on your waist.
Move your right leg in circles.
Do 15-20 circles in each direction.
Then do the left leg.
To make this exercise more challenging, increase the size of the circles and do 2–3 sets.

Hip marching

This exercise improves strength and flexibility in your hips and thighs.

Instructions:

Sit at the front edge of a chair or table.
Raise your right leg as high as you can, keeping your knee bent.
Slowly and with control, lower your foot toward the floor.
Then do the left side.
This is 1 repetition.
Do 2–3 sets of 5–12 repetitions.

Hip Flexor Stretch

A classic hip flexor stretch can be a great addition to any hip mobility plan. This stretch can improve both joint flexibility and muscle strength.
As such, it can be much more worthwhile than a simple flexibility stretch alone. To do the hip flexor stretch, the steps are:
Begin by kneeling on one leg together with your other leg bent at a 90-degree angle.
Keep the leg that you are kneeling on lined up with your hip and shoulder. Your other knee should keep in line with the ankle and heel of the front foot.
Put your hands on your front knee, and apply slight pressure. This will engage your core muscles.
Tuck in your hips and tailbone beneath your body.
Tightly squeeze your glutes and abs to secure your spine throughout the exercise.
Lunge forward marginally, until you feel it in your hips. Hold the position for about 30 to 60 seconds.
Then, compress your back foot into the floor as your knee tries to push forward. Hold this for about 30 seconds.
Relax back into the beginning position and hold for another 30 seconds.
change your legs and repeat the whole process on the other side of your body.

Frog Stretch

The frog stretch is one of the more intensive stretches that one can work to improve hip mobility. This stretch is performed on the floor and you will begin on your hands and knees.
position your knees so they are as far apart as possible while still being comfortable. Picture of frog’s legs – this is roughly the position you are aiming for.
Then, slowly rock your body back and forth while holding the position.
Throughout the stretch, your feet should keep on the floor with your toes pointing outward.
Return to the beginning position, and repeat as many times as you would like.

Butterfly

The butterfly stretch is one of the most favored hip mobility exercises. It can be very relaxing, and a simple way to engage your muscles and joints in a low-impact way.
Sit on the ground with your back straight and your core muscles engaged.
Bend your legs such the bottoms of your feet are compressed against one another.
Hold your feet firmly with both hands, While pressing down with your hands on your feet, slightly bend your hips forward.
Hold this position for about 30 seconds, then release and repeat, if desired.

Traveling Butterfly

The traveling butterfly stretch is near to the standard butterfly stretch. However, this version of the exercise is somewhat more challenging and dynamic.
It is a great option for anyone who wants the relaxing advantages of the butterfly while engaging your muscles in a marginally more energetic way.
As with the traditional butterfly, begin the traveling butterfly by sitting on the ground with your straight back and your hips square.
Extend both legs so that they are straight out in front of you. With your hands on the floor behind your hips, press down while lifting your hips off the ground and pushing forward toward your heels.
This movement will take you into the butterfly position as your arms support your body weight.
Briefly hold the position. Then, return to the start and repeat from the beginning.

Knee to chest stretch

Lie on your back with your legs straight out on the mat. gently bend one knee toward your chest.
Keeping your back flat, pull your knee toward your chest as possible without discomfort.
Stretch your straight leg out up to the possible range and squeeze your glute.
return to the starting position and repeat this exercise with your opposite leg.
If you do not feel a stretch, try doing this stretch on a bench with your lower leg hanging off.

Clamshell exercise

This exercise builds strength in your glutes, hips, and thighs. It stabilizes your pelvic muscles. it can also reduce tightness in your lower back, which helps to prevent overuse injury. Once you have mastered the basic pose, do some variations.

Instructions:

Lie on your one side with bent knees.
Rotate your top leg up as high as you can, then pause for a second.
Lower to the starting position.
Do 1–3 sets of 8–15 repetitions.

Leg Swings

Leg swings are effective, simple, and relaxing mobility exercises. Leg swings can often make a great wind down the stretch at the end of a workout or conditioning routine.
They are easy to perform, and you can simply do them while watching television or multitasking in other ways.
First, stand up straight with your hips square. With your left hand, hold on to a railing, counter, chair, or another stable item for your balance.
Cross your left leg over your right leg, then slowly lift your left leg as high as you can perfectly, parallel to the ground. This should be a smooth, gentle, fluid motion rather than an aggressive kick.
Hold your leg in the air briefly, slowly then lower it.
Complete at least ten repetitions. Then, change sides and repeat the whole process.

Bear Sit

The bear sit is both a passive and active stretch. When done regularly, the bear stretch can increase the strength of your inner leg muscles and the hip adductor muscles.
First, start with the passive stretch. Sit on the mat with your feet out in front of your body.
Turn your feet and knees outward, while keeping a straight line from knee to heel.
Reach out and take hold of each ankle, while pulling your knees aside from one another.
slowly flatten your lower back and hold the position for about one minute. As you hold, inhale, and exhale gently.
To transition into the active stretch, release your grasp on your ankles and stretch your arms straight out in front of your body. Form fists with your hands while pushing your shoulder blades flat.
Engage your core muscles, breathing deeply, and hold this position for 10-15 seconds.
Back your hands to your ankles and rest in the passive position for about 1 minute.
Repeat the active stretch for several more repetitions.