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

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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: 3x10

Read more: CLICK HERE