Get Better Hip Mobility: 9 Stretches and Exercises

9 hip mobility improving stretches and exercises that will enhance your flexibility, speed and strength.

A good hip mobility routine can improve your overall performance, allow you to get into powerful athletic positions and enhance your flexibility, speed and strength.

This particular routine can double as a dynamic warm-up.

Do these nine hip mobility exercises in order. The first time through, hold the peak of the stretch for one to two seconds. The second time through, do the exercises in a dynamic fashion to increase your heart rate and prepare your body for more strenuous activity.

Hip Mobility Stretches and Exercises

Deep Lunge with Twist

  • Lunge forward with one leg.
  • Place the opposite-side elbow on the ground.
  • Once you reach the correct depth, rotate your inside arm vertically.

Distance: 30 feet

Frankenstein Kicks

  • Hold your arms straight out.
  • Kick up your right leg toward your right hand.
  • Keep your leg straight.
  • Walk forward as you alternate legs.

Distance: 30 feet

A-Skips

  • Skip on the balls of your feet.
  • Lift your leg while driving your knee up, keeping your toes dorsiflexed.
  • Snap your raised leg to the ground, landing on the ball of your foot.
  • Repeat with the opposite leg.

Distance: 30 feet

High Knee Lateral A-Skips

  • Skip on the balls of your feet.
  • Lift your leg while driving your knee up at a 90-degree angle laterally, keeping your toes dorsiflexed.
  • Snap your raised leg to the ground, landing on the ball of your foot.
  • Repeat with the opposite leg.

Distance: Alternate for 30 feet

High Knee Skips With Internal Rotation

  • Skip on the balls of your feet.
  • Lift your leg while driving your knee up and rotate internally so your thigh is parallel to the ground and your foot is facing in.
  • Snap your raised leg to the ground, landing on the ball of your foot.
  • Repeat with the opposite leg.

Distance: 30 feet

Lateral Kick Skips

  • Skip on the balls of your feet.
  • Lift your leg laterally, keeping it straight.
  • This exercise can be compared to a Lateral Leg Swing with a Skip.
  • Alternate legs.

Distance: 30 feet

B-Skips

  • Skip on the balls of your feet.
  • Lift your leg while driving your knee up so that your thigh is parallel to the ground.
  • Once your leg is parallel, activate your quads and snap your leg down to imitate the cycle of the leg, always keeping your toes dorsiflexed.
  • Repeat with the opposite leg.

Distance: 30 feet

Up and Over Skips

  • Skip laterally on the balls of your feet.
  • Lift your front leg so your thigh is parallel to the ground and swing your leg over an imaginary hurdle.
  • Do the same with your back leg using the same sequence.

Distance: 30 feet

Leg Swings, Forward & Lateral

  • Hold yourself against a wall or rail.
  • Swing your leg forward and laterally, maintaining good posture.
  • Focus on dynamically stretching your hip.

Sets/Reps: 3x10


Photo Credit: Getty Images // Thinkstock

Topics: STRETCHING | MOBILITY | EXERCISE | SWING