Feel Better from the Hips Down: Simple Moves to Improve Your Mobility

Want to Move Better and Feel Stronger? Start with Your Hips
Do you feel stiff, especially in your hips? You’re definitely not alone. As a personal trainer and mobility coach, I get tons of questions about hip mobility — and it makes sense. With so many of us sitting for long periods, tight hips have become incredibly common.

The good news? You can absolutely do something about it. Here’s your complete guide to unlocking hip mobility, reducing stiffness, and moving with more freedom every day.

Mobility vs. Flexibility: What’s the Difference?
Before diving into exercises, it’s important to understand two key terms:

Mobility is your ability to move a joint through its full range of motion with control.

Flexibility refers to how far a muscle can stretch passively.

Both are essential for pain-free movement. Flexibility helps lengthen tight muscles, while mobility helps you control those muscles through motion — and together, they support smoother, safer movement.

Why Hip Mobility Matters
Think of your hips as the body’s “grand central station” — almost everything runs through them. When hips are tight or weak, the ripple effects can show up in your:

Lower back (from compensating for tight hip flexors)

Knees (due to poor alignment and muscle imbalance)

Balance and posture

Daily movements like standing up, climbing stairs, or even picking up your kids

Improving hip mobility not only boosts performance and comfort in workouts but also enhances the way you move through everyday life.

Strengthen and Stretch: Hip Mobility Exercises
Here are some of the best mobility-focused moves that strengthen and stretch your hips. Try picking 2–3 to start and add more as you go.

Dynamic Mobility Moves
World’s Greatest Stretch
Start in a plank, step one foot forward into a lunge, and rotate your torso toward the front leg. Reach your arm to the sky and hold. Switch sides.

90-Degree Glute Lifts
Sit with one leg in front and one behind you, both bent at 90°. Engage your glutes to lift the back leg off the floor. Switch sides.

90/90 Hip Switches
Same position as above, but rotate through the hips to switch which leg is in front, keeping your torso upright.

Hip CARs (Controlled Articular Rotations)
Standing on one leg, lift your opposite knee and move it through a big circular motion. Keep your core tight.

Standing Gate Openers
Raise your knee up and out to the side, like opening a gate. Return to center and repeat.

Kneeling Hinges
From a tall kneeling position, hinge your hips back and then thrust forward by squeezing your glutes.

Fire Hydrant Circles
On all fours, lift one leg out to the side and rotate it in a circular motion, keeping your core stable.

Incline Mountain Climber Isometric Holds
Lean against a wall in a plank position, then drive one knee toward your chest and hold. Switch sides.

Seated Single Leg Lifts
Sit on the ground with legs extended. Lift one leg off the ground while keeping it straight. Repeat on the other side.

Lateral Lunge Shifts
Stand wide, shift your weight from side to side, keeping your hips back and chest lifted.

Static Hip Stretches (Perfect for Cooldown)
Pigeon Pose
From a low lunge, lower your front leg and fold forward over it. Use a yoga block under your hip if needed.

Figure-4 Stretch
Lying down, cross one ankle over the opposite knee. Pull the back of the thigh toward your chest. (Can also be done seated.)

Half-Kneeling Hip Flexor Stretch
In a half-kneel, tuck your pelvis and shift forward slightly to stretch the front of the hip.

Pro Tips to Improve Hip Mobility
Start small: Begin with 2–3 movements that feel good and focus on proper form.

Consistency beats intensity: Just 5–10 minutes a day can make a huge difference.

Don’t push through pain: Discomfort is okay, but sharp pain is not. Listen to your body.

Build a habit: Add mobility work into your morning routine or wind down with it before bed.

Final Thought
Better hip mobility isn’t about mastering fancy moves or becoming ultra-flexible. It’s about improving how you move and feel—whether you’re walking your dog, working out, or just getting off the couch. Add a few of these exercises to your routine, and you’ll be on your way to stronger, healthier hips in no time.