5 Moves to Improve Your Hip Mobility (And Why It Actually Matters)

Tight hips are one of those things that sneak up on you. You might notice it when you try to sit cross-legged on the floor, when squatting feels awkward, or when your lower back starts complaining after a long day. A lot of the time, the hips are quietly at the root of it.

The good news: hip mobility responds well to consistent work. You don't need a long routine or fancy equipment — just a few targeted moves done regularly. Here are five of our favorites.

1. 90/90 Hip Stretch

The 90/90 is one of the best all-round hip mobility exercises going. It targets both internal and external rotation — ranges of motion that most people are seriously lacking — and it's easy to modify based on where you're at.

How to do it: Sit on the floor with both legs bent at 90 degrees — one in front of you, one out to the side. Your front shin is parallel to the top of your mat, your back shin is parallel to the side. Sit up tall, keep your hips grounded, and hold. Then switch sides.

Hold: 60–90 seconds per side

Tips: Don't let your hips peel off the floor to compensate. If you can't sit upright comfortably, sit on a folded blanket or yoga block to elevate your hips slightly.

2. Deep Squat Hold (with Support)

The deep squat is a position the human body is designed to get into — but for a lot of adults, it's become completely inaccessible. Getting it back is worth the effort. It opens up the hips, groin, and ankles all at once.

How to do it: Stand with feet shoulder-width apart and toes turned out slightly. Lower yourself into a deep squat, bringing your hips as low as you can. Hold onto a doorframe, TRX strap, or the legs of a heavy table for support while you work on getting lower and more comfortable.

Hold: 30–60 seconds, repeat 2–3 times

Tips: Use as much assistance as you need. The goal over time is to rely on the support less. Keep your chest up and your heels on the ground.

3. Kneeling Hip Flexor Stretch (with a Posterior Tilt)

If you sit for most of the day, your hip flexors are probably shortened and overworked. This stretch targets the front of the hip — specifically the psoas and iliacus — and the small tweak of adding a posterior pelvic tilt makes it significantly more effective than the standard lunge stretch.

How to do it: Start in a half-kneeling position — one knee on the ground, one foot forward. Before you lean in, tuck your tailbone under (posterior tilt) and squeeze your glute on the kneeling side. Then shift your hips forward gently until you feel a stretch at the front of the hip. No arching the lower back.

Hold: 45–60 seconds per side

Tips: The pelvic tilt is the key detail here. Without it, most people just arch their lower back and miss the stretch entirely.

4. Lateral Lunge with a Pause

Most of our movement — walking, running, cycling — happens in a straight line. The lateral lunge gets your hips moving sideways, which opens up the groin and inner thigh (adductors) and challenges your hip stability in a way that forward movement just doesn't.

How to do it: Stand with feet together. Take a wide step out to one side, bend that knee, and sit your hips back and down into the lunge. Keep the opposite leg straight. Pause at the bottom for a breath or two, then push back up. Alternate sides.

Reps: 8–10 per side

Tips: Keep your foot flat on the floor as you sink into the lunge. If your heel lifts, widen your stance a little. Drive through your heel to stand back up.

5. Hip CARs (Controlled Articular Rotations)

This one looks a bit odd but it's incredibly effective. CARs are used by PTs and strength coaches to maintain and improve joint health — they take your hip through its full range of motion in a slow, controlled way, which both assesses where you're limited and gradually improves it over time.

How to do it: Stand on one leg (hold a wall for balance). Draw your opposite knee up toward your chest, then rotate it out to the side, extend it back behind you, and sweep it back around to the start — like you're drawing a big circle with your knee. Keep the movement slow and deliberate throughout. Then reverse the direction.

Reps: 3–5 circles each direction, per side

Tips: Slow is the whole point here. If you rush it, you lose the benefit. Try to move to the end of your range in every direction without compensating through your lower back or pelvis.

How Often Should You Do These?

Daily is ideal for mobility work — unlike strength training, you're not breaking down tissue, so you don't need recovery days. Even 10 minutes a day done consistently will produce noticeable results within a few weeks.

A good time to do these is after a workout when your muscles are warm, or in the evening while you're watching TV. Consistency beats intensity every time with mobility work.

A Note From Us

These exercises are great for general hip mobility and work well for most people. But if you're dealing with hip pain, clicking, impingement, or have a known hip condition, it's worth getting assessed before you dive in — some movements aren't appropriate for certain presentations.

If you're not sure what's going on with your hips, schedule an appointment and we'll take a look. We can figure out exactly where you're limited and give you a program that's tailored to you.