Hip Mobility Exercises

Overview

Learn effective hip mobility exercises, designed to improve range of motion and flexibility in the hip joints.Hip Mobility Exercises

Level

Beginner

Targets

Hips

Step by Step Instructions

  1. Set up (90/90 position): Sit on the floor with the front knee bent 90° and the back knee bent 90°. Sit up tall; place hands on the floor for support if needed.
  2. Windshield wipers (hip mobility): Slowly rotate both knees together to the other side into the opposite 90/90. Move back and forth in a smooth, controlled rhythm.
    • Optional: At each side, lean your torso forward over the front shin for a few seconds, then return upright before switching sides.
  3. External rotator lift (front-leg focus): From the 90/90 position, keep the front knee on the floor and lift the back/ankle portion of the front lower leg (external rotation). Hold briefly, then lower with control.
    • Do 3 sets of 15 reps per side.
  4. Repeat Step 3 on the other side (switch 90/90 and perform the same external rotator lifts).
  5. Internal rotator drill: Sit upright on a pillow or block for comfort. Place hands beside/behind you for balance, knees bent, feet together. Lift both feet a few inches off the floor and move them outward, then back toward center (knees stay relatively fixed; motion comes from the hips).
    • Do 3 sets of 10–15 reps with slow, controlled movement.
  6. General tips: Keep your torso as upright as comfortable, move slowly and pain-free, and perform the sequence on both sides to balance mobility and strength.

[Video Transcript]

If you feel like you lack hip mobility or your hips feel stiff, try these exercises designed to get the hips moving. Sit on the floor with both knees bent at 90 degrees; front leg at 90, back leg at 90, and sit up as straight as you can. Use your hands for support if needed. Gently “windshield-wiper” your legs back and forth between sides, keeping your torso tall. For an extra stretch, lean your torso forward over the front shin for a few seconds, return to upright, switch sides, and repeat.

To strengthen the external rotators, return to the 90/90 position and lift the back portion of your rear leg while keeping the knee on the ground and your torso upright. Raise and lower slowly, holding briefly at the top; aim for three sets of fifteen on each side. To work the internal rotators, sit upright with a pillow or block for comfort, lift your feet off the ground, and extend the legs out, focusing on controlled motion from the hips.

This sequence combines hip mobility work with strengthening of both the external and internal rotators to loosen the hips and reduce stiffness. It’s also a useful warm-up even if your hips already feel relatively loose.

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