3 Drills for Better Hip Mobility

These three hip mobility drills will help you improve your range of motion and reduce your risk of injury.

In the quest to create a healthier and more athletic body, joint mobility is not often at the top of the to-do list. However, mobility is crucial for keeping our bodies healthy and allowing ourselves to get into strong and stable positions. One area of the body where mobility is especially important is the hips.

Hip mobility is important because it allows us to keep our lower back and knees healthy—and to assume countless athletic and functional positions necessary for both everyday life and success in sports.

Unfortunately, hip mobility drills are often ignored. Many athletes cannot go through a full range of motion when performing certain exercises, which can lead to bad form, ineffective workouts, and, even worse, injuries. Therefore, it is important to incorporate hip mobility into your routine. A good time to work on it is at the beginning of your workouts or on off days.

RELATED: These 9 Exercises Will Improve Your Hip Mobility

Hip Mobility Drills

Below are three simple hip mobility drills you can incorporate into your training.

Squat to Hip Lift

Sets/Reps: 3x8

  • Reach down and touch your toes.
  • Drop down into a squat position.
  • Push your knees away from each other.
  • Lift your hips.
  • Repeat.

Leg Swings

Sets/Reps: 3x8 per leg

  • Hold on to a bar or a squat rack for balance.
  • Lift one leg off the ground and swing it side to side.
  • Keep the planted foot facing forward.
  • Switch legs.

Static Rack Hold Squat

Sets/Reps: 3x30-second holds

  • Hold on to a bar or a squat rack for balance.
  • Drop into a deep squat position
  • Drive your knees away from each other
  • Hold this position for the allotted time


Photo Credit: Getty Images // Thinkstock

Topics: MOBILITY | SPORTS | LOWER BACK | SWING | RANGE OF MOTION | SQUAT RACK