Get Better Hip Mobility: 9 Stretches and Exercises
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: 3×10
[cf]skyword_tracking_tag[/cf]RECOMMENDED FOR YOU
MOST POPULAR
Get Better Hip Mobility: 9 Stretches and Exercises
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: 3×10
[cf]skyword_tracking_tag[/cf]