Hip Mobility Routine: 6 Best Exercises To Unlock Tight Hips

By Jason Jacques

This article features a follow along hip mobility routine to unlock tight hips.

Whether you are an athlete or desk jockey, improving hip mobility will be beneficial.

Improving hip mobility will allow you to move and feel better.

As Chubbs said, it’s all in the hips!

This hip mobility routine will focus on movements like hip internal and external rotation, while strengthening the muscles surrounding the joint. We’ll also hold some passive stretches to improve flexibility.

Hip Mobility Routine: Full Follow Along YouTube Video

To get you started with the hip mobility routine, here is a full follow along video. Featured exercises will be described in further detail below.

Using this YouTube hip mobility routine, you will strengthen and lengthen the muscles surrounding the hips.

This is going to be tremendously useful! Try to perform this hip mobility workout at least a few times per week. For best results, try to fit it in daily!

Hip Mobility Routine: Featured Exercises

I selected some of my favourite hip mobility exercises in this routine.

Below are the following exercises used in the video.

Butterfly Stretch

The hip mobility routine starts in a seated position.

  1. Press the soles of your feet together and open the knees wide. Pulse them open for 15-20 reps.
  2. Push your hands (lightly) into the thighs and pulse for another 15-20 reps.
  3. Grab your ankles, and press your elbows into your thighs. Hold for 20-30 seconds

Horse Stance / Goddess Pose

Next up is horse stance (aka goddess pose).

Use this for a nice hip opening and strengthening exercise.

  1. Start in a wide legged stance.
  2. Point your toes outwards as you sit back into a squat.
  3. Knees should be over the ankles. Don’t let them fall inward.
  4. Press your hands into the thighs and open the legs wide. Maintain that hold in your legs.
  5. Hold this position for 30 seconds.

Cossack Squats

Cossack squats are arguably one of the best hip mobility exercises.

Of course, we had to include them in our hip mobility routine.

  1. Bring your feet wide, lunge over to the left, rolling onto your right heel.
  2. Squat as low as you can. Hold a weight or chair for support if you need it.
  3. Staying as low as you can, move over to the right. Rolling onto your left heel.
  4. Move left and right for 10 reps.

Internal / External Hip Rotations

These internal / external hip rotations are a nice way to “floss” out the joints.

Start by placing your left shin on the ground, extending your right leg out beside you. Keep your chest lifted, and sit back onto your heel. Place a towel or yoga block under your left thigh if necessary.

  1. With your right leg extended, rotate the hip internally, bringing the inside of the foot to the ground
  2. Rotate the hip externally, turning the foot to face in the other direction
  3. Alternation between internal and external rotation for 10 reps

90 / 90s

Hip mobility exercise, 90 / 90s, are another great internal and external hip rotation exercise.

  1. Start by bringing your legs over to the right. Create a 90 degree angle with them, so your right leg will be externally rotated. Left internally.
  2. Keep your chest lifted as you cycle the hips between internal and external rotation. Try not to “butt scoot” yourself forward.
  3. Perform 10 reps
  4. After your last rep, hinge forward over the front leg. Hold for 20 seconds, then repeat on the other side.

Pancake Sequence

Finally, I decided to finish the hip mobility routine with some wide legged forward folding action. Because why not? 🤷🏼‍♂️

This sequence is good for opening up the groin and stretching out the hamstrings. It’s good to start with before side split training or learning how to do front splits.

  1. From a seated position, bring your legs out as wide as you can
  2. Turn to face your left leg. Use a yoga strap or towel if needed, then fold over the left leg. Hold it here for 10-20 seconds.
  3. Grab the outside of your left foot with your right hand (or strap in your right hand). Lay your left arm along the ground with your shoulder on the thigh. Open your chest and find a side stretch. Hold for 10-20 seconds, repeating on the other side.
  4. Return to center, keep your legs wide, and hinge forward into a pancake stretch. Try reaching your arms forward and keeping the spine long. Engage the core and keep hinging forward from the hips.

Don’t Forget To Practice This Hip Mobility Routine Often!

So now you have great hip mobility routine to unlock tight hips. But don’t forget: you have to practice these exercises often! Don’t just watch the videos and forget about them. Practice practice practice…

Anyhoo, I hope you found this helpful. Check back often for the latest tips for improving your mobility.

And leave a comment below! Let me know which is your favourite exercise?

Mine is a toss up between Cossack Squats and the Pancake stretch sequence.

Looking forward to hearing yours.



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