{"id":66333,"date":"2024-10-14T06:37:26","date_gmt":"2024-10-14T06:37:26","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66333"},"modified":"2024-10-14T06:37:26","modified_gmt":"2024-10-14T06:37:26","slug":"best-hip-mobility-exercises","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/","title":{"rendered":"10 of the Best Hip Mobility Exercises You Can Do at Home"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#What_Causes_Poor_Hip_Mobility\" >What Causes Poor Hip Mobility?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#Sitting_for_Too_Long_Often_with_Poor_Posture\" >Sitting for Too Long, Often with Poor Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#Repetitive_Motion_Especially_when_You_Dont_Stretch_Before\" >Repetitive Motion, Especially when You Don&#8217;t Stretch Before<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#Is_it_Possible_to_Increase_Hip_Mobility\" >Is it Possible to Increase Hip Mobility?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#What_Are_the_Best_Hip_Mobility_Exercises\" >What Are the Best Hip Mobility Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#1_9090_Hip_Stretch\" >1. 90\/90 Hip Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#2_Hip_CARs\" >2. Hip CARs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#3_Windshield_Wipers\" >3. Windshield Wipers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#4_Single-Leg_Hip_Bridge\" >4. Single-Leg Hip Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#5_Pigeon_Pose_Stretch\" >5. Pigeon Pose Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#6_Lotus_Pose_Stretch\" >6. Lotus Pose Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#7_Kneeling_Hip_Flexor_with_Reach\" >7. Kneeling Hip Flexor with Reach\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#8_Low_Squat_Shifts\" >8. Low Squat Shifts\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#9_Low_Squat_with_Reach\" >9. Low Squat with Reach\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#10_Supine_Figure-Four_Stretch\" >10. Supine Figure-Four Stretch\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#How_Long_Does_it_Take_to_Improve_Hip_Mobility\" >How Long Does it Take to Improve Hip Mobility?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#How_Many_Times_a_Week_Should_I_Do_Hip_Mobility\" >How Many Times a Week Should I Do Hip Mobility?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#Does_Walking_Improve_Hip_Mobility\" >Does Walking Improve Hip Mobility?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#How_many_squats_should_I_do_per_day\" >How many squats should I do per day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#Which_type_of_squat_is_best_for_hips\" >Which type of squat is best for hips?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Mobility is simply the ability to move freely and easily. It allows you to perform daily tasks, exercise, and engage in activities without restriction or pain.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_hip_mobility_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hip mobility specifically refers to the ability to move your hips through a full range of motion with control and stability. Your hips are important for many movements that you perform every day, such as walking, running, squatting, and even sitting down. When your hip mobility is limited, this can lead to discomfort and pain in other areas of the body such as the lower back or knees.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, there are various exercises you can do at home to improve your hip mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises help increase your range of motion and also strengthen and stabilize the muscles around the hip joint.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 10 amazing hip mobility exercises you can incorporate into your daily routine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Poor_Hip_Mobility\"><\/span><b>What Causes Poor Hip Mobility?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are two main causes of poor hip mobility; underuse and overuse.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The hip flexors are a group of muscles that are located in the front of the pelvis and upper thigh. These muscles work together to bring your legs toward your chest, allowing you to lift and move your legs. The main hip flexor muscles include the iliopsoas, rectus femoris, sartorius, and tensor fasciae latae.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sitting_for_Too_Long_Often_with_Poor_Posture\"><\/span><b>Sitting for Too Long, Often with Poor Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Underuse, which is also known as sedentary lifestyle, is a common cause of hip stiffness and limited range of motion (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33188982\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you sit for prolonged periods, the hip flexors remain in a shortened position, which causes them to become tight and stiff. This can lead to limited range of motion and even pain when trying to move your hips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is worsened by poor posture, which can also contribute to hip stiffness.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Repetitive_Motion_Especially_when_You_Dont_Stretch_Before\"><\/span><b>Repetitive Motion, Especially when You Don&#8217;t Stretch Before<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On the other hand, overuse can also lead to poor hip mobility. Athletes who engage in repetitive movements such as running or <a href=\"https:\/\/betterme.world\/articles\/indoor-cycling-workout-plan\/\">cycling<\/a> may experience tightness in their hip flexors and hamstrings, which can lead to restricted movement (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4223288\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you don&#8217;t stretch before and after exercise, or perform movements that constantly flex the hip joint, your hip flexors can become overworked and fatigued.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There&#8217;s also a chance that when you have poor hip mobility, other muscles in the body may compensate and become overworked, which can lead to <a href=\"https:\/\/betterme.world\/articles\/muscle-imbalance\/\">muscle imbalances<\/a> and pain.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_hip_mobility_exercises\">Start using our app<\/a> and you will see good results in a short time.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_it_Possible_to_Increase_Hip_Mobility\"><\/span><b>Is it Possible to Increase Hip Mobility?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It&#8217;s possible to improve hip mobility with consistent exercises and stretches.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you maintain a regular routine of hip mobility exercises, your muscles around the hip joint become stronger and more flexible. This leads to an improved range of motion and reduced discomfort or pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to the physical benefits, working on hip mobility can also help:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b><a href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/\">Improve posture<\/a>: <\/b><span style=\"font-weight: 400;\">By increasing your range of motion and strengthening the muscles around the hips, your posture can improve as you\u2019re able to maintain a more upright position with less strain on the rest of the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enhance athletic performance: <\/b><span style=\"font-weight: 400;\">Athletes who have better hip mobility can perform movements with greater ease and efficiency, leading to improved performance in sports.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prevent injuries: <\/b><span style=\"font-weight: 400;\">With increased mobility and strength in the hips, there\u2019s less risk of injury as your joints are able to move through their full range of motion without compensating for restricted areas.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_hip_mobility_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/20.png\" alt=\"best hip mobility exercises\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Best_Hip_Mobility_Exercises\"><\/span><b>What Are the Best Hip Mobility Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best hip mobility exercises are those that target the hip flexors, glutes, and surrounding muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises can be done at home with minimal equipment:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_9090_Hip_Stretch\"><\/span><b>1. 90\/90 Hip Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 90\/90 hip stretch primarily targets the hip flexors and external rotators, facilitating greater flexibility in the hip joint. By laying each leg at a 90-degree angle, this position encourages a deep stretch, unlocking tight muscles that inhibit movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Increased flexibility in these areas directly contributes to better hip mobility, which is essential for activities that require rotational movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only does this exercise cater to individuals who are looking for hip mobility exercises for beginners, it also aligns well with hip mobility exercises for seniors who are looking to maintain joint function.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Execute the 90\/90 Hip Stretch:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your right leg bent in front of you at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your left leg so your knee is bent at 90 degrees with your ankle behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure both legs are resting on the floor and aligned properly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your right foot should be in line with your left shin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and look forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently lean your torso forward over your right leg until you feel a stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 30 seconds while breathing deeply.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs and repeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 3 sets on each leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core to maintain stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on your breathing to deepen the stretch.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/hip-dips\/\"><i>The Fuss Around Hip Dips: Is It Worth Worrying About?<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Hip_CARs\"><\/span><b>2. Hip CARs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hip controlled articular rotations (CARs) engage the hip flexors, glutes, and surrounding stabilizing muscles. This exercise improves joint control and strength, enhancing the overall range of motion in the hip joint.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a dynamic hip mobility exercise, it\u2019s particularly beneficial for athletes who are looking to develop functional flexibility that supports their performance.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Execute Hip CARs:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on one leg, using a wall or railing for support if necessary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the opposite knee toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate your lifted leg outward, creating a circular motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your leg back while maintaining the circle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate your leg inward and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 5-10 repetitions on each leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged throughout the motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a slow, controlled pace for maximum effectiveness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on quality of movement rather than speed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch to the other leg for an equal rep count.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_Windshield_Wipers\"><\/span><b>3. Windshield Wipers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise effectively works the obliques and the hip flexors, encouraging a full range of motion in the hip joint.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By performing the windshield wiper motion, you stimulate multiple muscle groups, which improves overall hip mobility. This is particularly valuable for athletes or those who engage in hip mobility strength exercises to enhance performance.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Execute Windshield Wipers:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your arms extended out to the sides for stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your legs up, bending your knees at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your shoulders flat on the ground, lower your legs to the right.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position, engaging your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your legs to the left side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate sides for 10-15 repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on controlled movements and proper breathing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your shoulders remain in contact with the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Modify by reducing the range of motion if necessary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually increase the motion as your strength improves.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_hip_mobility_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/22.png\" alt=\"best hip mobility exercises\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Single-Leg_Hip_Bridge\"><\/span><b>4. Single-Leg Hip Bridge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The single-leg hip bridge engages the glutes, hamstrings, and hip flexors, stimulating muscle strength while promoting better alignment and stability in the hips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise enhances hip mobility benefits by encouraging proper function and range of motion, which makes it suitable for physical therapy and general fitness.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Execute Single-Leg Hip Bridge:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one leg straight up toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through the heel of the grounded foot, raising your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top of the lift.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back down without touching the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 10-12 repetitions on one leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch and perform the exercise on the opposite leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged to maintain stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid arching your back; focus on the hips rising straight up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for a few seconds between sets for recovery.<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_hip_mobility_exercises\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Pigeon_Pose_Stretch\"><\/span><b>5. Pigeon Pose Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This classic yoga move targets the hip flexors and external rotators, softening tight areas and promoting hip mobility. While it brings immediate relief, the pigeon pose also serves as a hip mobility exercise for physical therapy by fostering flexibility and balance in the hip region.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Execute Pigeon Pose Stretch:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours in a tabletop position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your right knee forward, placing it near your right hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your left leg behind you with the top of the foot flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and lengthen your spine; exhale as you fold forward over your right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 30 seconds to 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides and repeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hips square to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax into the stretch while maintaining controlled breathing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a yoga block for support under the hip if needed.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_hip_mobility_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/23.png\" alt=\"best hip mobility exercises\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Lotus_Pose_Stretch\"><\/span><b>6. Lotus Pose Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Targeting the hip flexors and external rotators, the lotus pose opens the hips, which fosters flexibility. This position contributes to overall hip mobility and encourages mindfulness, which makes it an excellent option for both seniors and athletes who are looking for a gentle yet effective stretch.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Execute Lotus Pose Stretch:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your legs stretched out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your right knee and place the foot on top of your left thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your left knee and gently position your left foot over your right thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up tall, keeping your spine aligned.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply and hold for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually strive to sit deeper into the pose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release and switch legs, repeating the process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid forcing your knees down; focus on comfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use cushions under your knees for support if necessary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a steady breath throughout the exercise.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"7_Kneeling_Hip_Flexor_with_Reach\"><\/span><b>7. Kneeling Hip Flexor with Reach\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The kneeling hip flexor with reach specifically engages the hip flexors, quadriceps, and psoas muscles. By extending the hip flexors while incorporating a lateral reach, this movement promotes greater length and flexibility in these key muscle groups, which allows for improved range of motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Enhanced hip flexor flexibility notably contributes to overall hip mobility, which benefits both athletic performance and daily activities. This is particularly advantageous for athletes who are looking to optimize movement patterns and seniors who want to maintain mobility.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Execute Kneeling Hip Flexor with Reach:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a kneeling position with your right knee down and left foot flat on the floor in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck your pelvis under slightly to establish a neutral spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core for stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your torso upright, reach your right arm overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean toward your left side without twisting your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for 20-30 seconds, feeling the stretch in the right hip flexor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and switch sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets on each side, allowing time to breathe deeply between sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust the knee on the ground using a yoga mat for comfort as needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on moving slowly to prevent overstretching.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"8_Low_Squat_Shifts\"><\/span><b>8. Low Squat Shifts\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Low squat shifts effectively engage the glutes, adductors, and hip flexors, working together to create a strong, mobile base. This exercise allows for dynamic mobility through the hips, promoting flexibility in lower-body movements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By shifting weight from side to side, the dynamics of the squat engage multiple muscle groups, enhancing functional strength and stability.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Execute Low Squat Shifts:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with feet shoulder-width apart, toes pointing slightly outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower into a deep squat, keeping your heels flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight to the right while raising your left heel off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your left knee in toward your body at an angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the center and shift to the left side, lifting your right heel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the side-to-side motion for 10-15 repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a steady breath, inhaling as you engage and exhaling as you release.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure good posture with a straight back and relaxed shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause in the low squat position for a few seconds to feel the stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually increase the duration as your flexibility improves.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/somatic-stretches-for-hips\/\"><i>Somatic Stretches for Hips: Releasing Stored Emotions in Your Hips<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_hip_mobility_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/24.png\" alt=\"best hip mobility exercises\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Low_Squat_with_Reach\"><\/span><b>9. Low Squat with Reach\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise targets the glutes, hamstrings, and lower back, creating a rich engagement of hip and leg muscles. The act of reaching while in a squatted position provides an opportunity to enhance overall hip mobility, strengthening the muscles through a full range of motion. This exercise may be particularly beneficial for physical therapy and helping you regain strength after injury.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Execute Low Squat with Reach:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, your toes slightly turned out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower down into a deep squat while keeping your heels grounded.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your elbows inside your knees, pressing them gently outward for added stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your right arm forward, extending it fully while keeping your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate your torso to look over your right shoulder, feeling the stretch in the hips and back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 10-20 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the center and repeat on the left side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 5-8 repetitions on each side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a wall for support if necessary as you build strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on slow, controlled movements to deepen the stretch.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"10_Supine_Figure-Four_Stretch\"><\/span><b>10. Supine Figure-Four Stretch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The supine figure-four stretch works primarily on the glutes, piriformis, and hip rotators, facilitating a greater release of tension in muscle groups that often cause tightness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise promotes deeper stretches in a relaxed position, which can be beneficial for both seniors and athletes. The emphasis on gentle stretching is also advantageous for those who are looking for hip mobility exercises for physical therapy.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Execute Supine Figure-Four Stretch:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right leg and place your ankle on your left knee, forming a figure four.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp your left thigh and pull it gently toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders relaxed and focus on your breathing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this stretch for 30 seconds, feeling the release in your right hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs and repeat on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 2-3 sets on each side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid pulling too hard; allow the stretch to happen naturally.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust the depth of the pull based on comfort levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a strap around your thigh for additional support if required.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">We\u2019ve discussed more beginner-friendly moves in the <\/span><a href=\"https:\/\/betterme.world\/articles\/7-chair-yoga-mobility-exercises-for-seniors\/\"><b>Mobility Exercises<\/b><\/a><span style=\"font-weight: 400;\"> blog.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_it_Take_to_Improve_Hip_Mobility\"><\/span><b>How Long Does it Take to Improve Hip Mobility?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It may take several weeks to see significant improvements in hip mobility, depending on your current level of flexibility and consistency with the exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With regular practice and proper form, you should start to notice subtle changes in your range of motion within the first week or two. As you continue to incorporate these exercises into your routine, you can expect to see gradual improvements in your hip mobility and overall flexibility over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Listen to your body and work within your limits. Don\u2019t force yourself into stretches that cause you pain or discomfort. Gradually increase the duration and intensity of each exercise as you build strength and flexibility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Factors such as age, previous injuries, and individual anatomy may also play a role in how quickly you can improve your hip mobility.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_hip_mobility_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/25.png\" alt=\"best hip mobility exercises\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Times_a_Week_Should_I_Do_Hip_Mobility\"><\/span><b>How Many Times a Week Should I Do Hip Mobility?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You should aim to do hip mobility exercises at least 2-3 times a week with a day of rest in between. This will allow your muscles time to recover and prevent overuse injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you have specific goals or are undergoing physical therapy, it\u2019s best to consult a certified trainer or licensed physical therapist for personalized recommendations on the frequency and intensity of your hip mobility routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to also incorporate other forms of exercise, such as strength training and cardiovascular activities, for overall physical fitness.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Walking_Improve_Hip_Mobility\"><\/span><b>Does Walking Improve Hip Mobility?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For sedentary individuals, walking may improve hip mobility to a certain extent. It&#8217;s certainly better than no movement at all (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3811738\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, in order to see significant improvements in hip mobility, targeted exercises that specifically engage the hips and surrounding muscles are necessary.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Simply walking may not be enough to fully strengthen and mobilize the muscles around the hips. Therefore, incorporating a combination of exercises that target different muscle groups is recommended for optimal results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching before and after a walk is necessary for preventing injury and promoting better mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve discussed effective exercises in our<\/span><a href=\"https:\/\/betterme.world\/articles\/hip-mobility-exercises\/\"><b> Hip Mobility Exercises <\/b><\/a><span style=\"font-weight: 400;\">article.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_squats_should_I_do_per_day\"><\/span><strong>How many squats should I do per day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The number of <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats-every-day\/\">squats<\/a> you should do per day depends on your fitness goals and current level of strength. If you&#8217;re a beginner, start with 10-15 repetitions of each squat exercise and gradually increase the number as you build strength and endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As an average guideline, aim for 3 sets of 10-15 squats each day, with at least one rest day in between to allow muscle recovery. However, this can vary depending on individual abilities and fitness goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_type_of_squat_is_best_for_hips\"><\/span><strong>Which type of squat is best for hips?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">All squats engage the hips to a certain extent, but specific squat exercises such as the sumo squat and low squat with reach target the hips more directly. These variations involve a wider stance and deeper bending of the knees, which places a greater emphasis on hip mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other squat exercises such as goblet squats and Bulgarian split squats also engage the hips while targeting other muscle groups at the same time. It&#8217;s best to incorporate a variety of squats in your routine for overall strengthening and mobility benefits.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_hip_mobility_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hip mobility is essential for daily movements and maintaining an active lifestyle. You can improve your hip mobility and prevent injuries by incorporating these 10 exercises into your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to listen to your body, work within your limits, and gradually increase the intensity of each exercise. With consistency and proper form, you\u2019ll see improvements in your range of motion and overall flexibility over time.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mobility is simply the ability to move freely and easily. It allows you to perform daily tasks, exercise, and engage in activities without restriction or pain. Hip mobility specifically refers to the ability to move your hips through a full range of motion with control and stability. Your hips are important for many movements that [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":66340,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54],"tags":[],"coauthors":[122,246],"class_list":["post-66333","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leg-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 of the Best Hip Mobility Exercises You Can Do at Home - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn about the \u2605 BEST HIP MOBILITY EXERCISES \u27a4 for improving range of motion, preventing injuries, and maintaining an active lifestyle. These 10 exercises include lunges, squats, stretches, and more that target the hips and surrounding muscles.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 of the Best Hip Mobility Exercises You Can Do at Home\" \/>\n<meta property=\"og:description\" content=\"Learn about the \u2605 BEST HIP MOBILITY EXERCISES \u27a4 for improving range of motion, preventing injuries, and maintaining an active lifestyle. These 10 exercises include lunges, squats, stretches, and more that target the hips and surrounding muscles.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_2494847589-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1642\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"10 of the Best Hip Mobility Exercises You Can Do at Home\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/\"},\"wordCount\":2887,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-hip-mobility-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_2494847589-scaled.jpg\",\"articleSection\":[\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Mobility is simply the ability to move freely and easily. It allows you to perform daily tasks, exercise, and engage in activities without restriction or pain.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Hip mobility specifically refers to the ability to move your hips through a full range of motion with control and stability. Your hips are important for many movements that you perform every day, such as walking, running, squatting, and even sitting down. When your hip mobility is limited, this can lead to discomfort and pain in other areas of the body such as the lower back or knees.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fortunately, there are various exercises you can do at home to improve your hip mobility.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These exercises help increase your range of motion and also strengthen and stabilize the muscles around the hip joint.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are 10 amazing hip mobility exercises you can incorporate into your daily routine.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Causes Poor Hip Mobility?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are two main causes of poor hip mobility; underuse and overuse.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The hip flexors are a group of muscles that are located in the front of the pelvis and upper thigh. 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