5 Hip Mobility Drills to Improve Your Range of Motion

5 Hip Mobility Drills to Improve Your Range of Motion

5 Hip Mobility Drills to Improve Your Range of Motion


Hip mobility is crucial for maintaining a healthy body, especially if you lead a sedentary lifestyle. Lack of hip mobility can cause serious problems like lower back pain, knee pain, and a weak core. Fortunately, various exercises can help improve hip mobility, and today, we are going to walk you through five of the best ones.

1. The Glute Bridge

The Glute Bridge is an excellent exercise to start with as it not only opens up your hips but also strengthens your glutes. Lie down on your back, bend your knees, and place your feet flat on the ground. Slowly raise your hips until your knees, hips, and shoulders align. Hold this position for five seconds before lowering your hips back to the ground. Repeat for 10-12 reps.

2. The Pigeon Pose

The Pigeon Pose is perfect for stretching your hip flexors and improving hip rotation. Begin with your hands and knees on the ground. Bring your left knee forward, positioning it behind your left wrist, and place your left ankle in front of your right hip. Stretch your right leg backward with your toes pointing out. Hold this position for 10-12 seconds before switching sides.

3. The Seated Butterfly

The Seated Butterfly is an excellent way to open up your hips in a seated position. Sit on the ground with your knees bent and bring your feet together in front of you. Use your hands to gently push your knees towards the ground, keeping your back straight. Hold this position for 15-20 seconds and repeat for four sets.

4. The Leg Swing

The Leg Swing requires a little more space than the other exercises, but it is still an effective way to improve hip mobility. Stand up straight, and then slightly bend your left knee. Swing your left leg back and forth, keeping it straight, while maintaining your balance. Repeat for 10-12 swings on each leg.

5. The Quadrupled Hip Extension

The Quadrupled Hip Extension is a great way to increase hip flexibility while also engaging your core muscles. Begin on your hands and knees, with your wrists in line with your shoulders and your knees aligned with your hips. Slowly lift your left leg backward while keeping your foot flexed. Hold this position for 5-7 seconds before bringing your leg back down. Repeat for 12 reps on each leg.



Hip mobility drills can help improve your range of motion and flexibility and reduce the risk of injuries and pain. By adding these five hip mobility exercises to your regular workout routine, you can see significant changes in your hip mobility and overall body strength. If you're looking for physiotherapy in Oviedo, FL, contact B Physical Therapy today to schedule an appointment to discuss your mobility concerns and how we can help.

Eliminate Pain, Enjoy Your Life, B Your Best!

Want More Information?

Schedule a complimentary consultation
(407) 698-5558
Download “6 Things You Can Do to Start Decreasing Your Pain”
Download “The Healthy Lifestyle Checklist”
To Top