Hip Mobility Exercises

Four of our favorite and most commonly prescribed exercises for hip mobility include a 90/90 hip flow, the goalie stretch, the couch stretch, and an adductor rock-back. We utilize these exercises because they address the hip in numerous different ways. In addition these exercises target various muscles that all attach to and influence hip mobility – namely the adductors (groin), glutes, quads, and hip flexors. 

 

1. 90/90 Hip Mobility Flow

This is one of our favorite exercises to work on both internal and external rotation of the hips simultaneously. You can emphasize more external rotation by leaning over your front leg and pushing your knee into the ground for a 5-count. You can emphasize more internal rotation by pushing your back knee into the ground and trying to lift your foot up. If you need a little more stability, keep your hands on the ground behind you as flow from one side to the other. 10 reps is a good starting point here. 

 

2. Goalie Stretch For Hip Mobility

The goalie stretch is great for opening up the hips before a lift, a run, or just if you’ve been sitting a lot during the day. Start in a crawling position with your knees spread as far apart as you’re able. From there, slowly rock your hips back towards your heels. Then rock your hips forward towards the floor. Move between these two positions for 8-12 reps and you’ll feel much better!

 

3. Couch Stretch

For those who sit a lot during the day, the couch stretch will be your new favorite stretch you love to hate. It targets the front of your hip and leg (hip flexors and quad) with the goal of improving hip extension. A key technique point – focus on squeezing your glute on the same side you are stretching as you push your hip forward. Additionally, only go as far as you can without arching your low back. 8-10 reps is a good place to start with these. 

If you want to take this a step further, pair it with a glute bridge for 8-10 reps. This takes advantage of a concept known as reciprocal inhibition, whereby “turning on” or activating one muscle group can help “turn off” or decrease the activation of the opposing muscle group. So if you can increase the activity of your glutes (the opposite muscle of the hip flexors) you can achieve a little more relaxation of the hip flexors. 

 

4. Adductor Rockback

Similar to the goalie stretch, this movement is great for improving mobility in the groin and the hip. Sit as far back as is comfortable towards your heel. Do these for 1-2 rounds of 8-10 reps on each leg. If it feels a little too easy, move your hands a little further away from your body for a deeper stretch.

If you’re struggling with hip pain or tightness, we recommend you schedule an appointment with a sports chiropractor. They will be able to assess if these hip mobility drills are right for you. If you’re local to the Milwaukee area you can call our clinic at 262-373-9168 or schedule online at ess.janeapp.com.