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Home | Blog | 5 Tips to Improve Hip Mobility

5 Tips to Improve Hip Mobility

 
Discover five exercises and stretches to improve hip mobility and ease pain with Ace Sports Clinic Malvern.

Your hips are essential for many movements in your day-to-day life, whether it’s walking, bending, standing, or anything in between. If your hips feel stiff and weaker than they should be, you might notice aches or tightness in your hips, knees, and lower back—these are signs that your hip mobility needs some improvement.

The good news? You can improve hip mobility with targeted exercises and stretches. At Ace Sports Clinic Malvern, we’ve helped countless clients achieve better hip mobility with expert care in physiotherapy, osteopathy, exercise physiology, and other therapies. 

If you want to work on hip mobility from the comfort of your own home, we’re sharing five simple yet effective exercises and stretches to improve hip flexibility. 

How to Improve Hip Mobility: Top 5 Hip Exercises and Stretches

1. Kneeling Hip Flexor Stretch 

Your hip flexors do a lot of work—these muscles allow your knees and hips to flex upwards when you walk, run or squat. Stretching them makes them more flexible, allowing your hips to move through a wide range of movements without discomfort. 

Here’s how to stretch your hip flexors: 

  • Get down on your right knee. Your left knee should be at a right angle in front of you. Place a small pillow under your right knee if you need extra padding.
  • Keep your upper body upright and your core engaged by squeezing the muscles in your abdomen.
  • Gently push your hips forward into a lunge until you feel the back of the thigh in your right leg stretching. Hold that position for 30 seconds.
     
  • Relax and repeat 3 times, then switch to your left leg and do three more reps.
  • As your hips warm up and loosen, gradually get lower into the lunge with each rep.

Tip: Taking deep breaths will help you relax and sink deeper into the stretch.

2. Lying Hip Flexor Stretch

If you’re not able to do kneeling hip flexors, maybe because of knee issues, lying hip flexors accomplish the same thing. 

Here’s how to do a lying hip flexor stretch to improve hip flexibility:

  • Lie on your back then lift your right knee into your chest using your hands.
  • Hold for 30 seconds then relax.
  • Do 3 reps then switch to the other leg. 

3. 90/90 Hip Stretch 

The 90/90 hip stretch is a great way to loosen up stiff hips by improving both internal and external rotation. This handy stretch helps you move more freely and can lower your chances of injury.

Here’s how to perform a 90/90 stretch:

  • Sit on the floor and bend both legs flat on the ground so that they form a 90-degree angle at the knees. Your lower legs and knees should be flat on the floor.
  • Check that the thigh of your front leg is pointed straight ahead of you while the rear thigh is pointed towards the side.
  • Place your palms on the floor for stability.
  • Try to hold this stretch for two minutes then raise your knees and point them the other way. 

Tip: For a more intensive stretch, lean forward slightly while keeping your back straight. 

4. Pendulum Leg Swings

Pendulum leg swings are a simple yet powerful way to boost hip rotation and overall mobility. Plus, because you do them standing on one leg, they also help with balance and strength.

Here’s how to do a pendulum leg swing exercise to improve hip mobility:

  • Raise one leg and bend it at a 90-degree angle. If you need help balancing, you can lean against a wall.
  • Keeping your knee stationary, place your hand on your raised knee to ensure there’s no movement.
  • Swing your lower leg side to side in slow controlled motions. You will feel a stretch in your inner and outer thighs.
  • Do 10 reps then switch to the other leg. 

5. Banded Side Steps

Side steps with a resistance band are an effective way to strengthen your outer hip muscles. This improves balance and stability while also helping with powerful movements like sprinting and jumping. 

Here’s how to improve hip mobility with banded side steps:

  • Place a resistance band anywhere from slightly above your knees to your ankles. The lower it is, the harder the exercise.
  • Get into a quarter squat position with your knees and hips slightly bent.
  • Take small side steps, making sure you always maintain tension in the band.
  • Take 15 steps in one direction then 15 more in the other. 

How Ace Sports Clinic Can Help Improve Hip Mobility

Better hip mobility makes everyday movements and activities feel smoother and easier. For athletes and anyone who plays sports regularly, stronger and more flexible hips mean more speed, power, and a greater range of motion, all while helping to prevent injuries.

Even if you’re not an athlete, keeping your hips strong and mobile as you age is just as important. It helps you stay independent longer and lowers the risk of falls, arthritis, and other age-related mobility issues.

At Ace, we’ve worked with elite athletes worldwide, including those at Wimbledon, major athletic tournaments, and the Pan Am Games, to improve their hip mobility for peak performance—and we can do the same for you.

Contact us on 03 9824 8001 to get a tailored care plan to improve your hip mobility today!

Disclaimer: This blog post is for informational purposes only. Consult with a qualified professional for personalised guidance based on your specific needs.