The Top Exercises and Stretches for Hip Mobility, According to Physiotherapists

Your hips power almost everything you do: walking, sitting down at your desk, sprinting up a hill, flowing through yoga poses. Because the hip joint is a ball-and-socket joint with a large range of motion, keeping the surrounding muscles mobile and strong is essential for moving with ease.

When the hip flexors, glutes, hamstrings or deep hip rotators become tight, your ability to access internal and external rotation and full hip extension can shrink. That limited range can impact performance, slow down your stride or increase injury risk, says André Williams, DPT. Whether you're a runner, a HIIT beginner or someone who simply wants to move with more ease, incorporating a few targeted mobility drills into your routine can significantly improve flexibility and functional strength.

These expert-approved hip mobility exercises help improve hip extension and rotation and full-body stability. Add a few to your dynamic warm-up or strength-training routine.

Benefit: Builds balance, improves rotation, reduces tight hips and trains controlled mobility through the entire hip joint

How to do it: Stand on one leg and brace your core. Hinge forward at your hip so your torso is parallel to the floor and your other leg extends behind you. Rotate your belly button towards your standing leg and hold for 5 seconds, then rotate away and hold for 5 seconds. Repeat 5 to 10 times. Note: the hip aeroplane can be a difficult technique, especially if it's your first time trying. If balance is a challenge, lightly hold onto a wall or stable object for support.

Muscles Worked: Glutes, deep hip rotators, hamstrings

Movement Type: Controlled hip internal/external rotation, single-leg stability

Benefit: strengthens hip stabilisers and improves end-range control in hip external rotation

How to do it: half-kneel on a firm surface with your front leg rotated outwards (about 2 to 3 on an imaginary clock). Keep your knee pointing toward your pinky toe. Hold a moderate-weight kettlebell and shift your weight into the lead leg for 5 to 10 seconds. Return to start and repeat 5 to 10 times per side.

Muscles worked: glutes, hip flexors, adductors

Movement type: external rotation under load, isometric strength

Benefit: improves hip internal and external rotation and helps restore full hip range of motion

How to do it: sit with one leg in front and one behind you, both knees bent at 90 degrees. Place your hand on the floor beside your front leg (use a yoga block if needed). Hinge forward from your hips, keeping your back flat. Hold 5 to 10 seconds, then return and repeat 5 to 10 times. Switch sides and repeat.

Muscles worked: hip rotators, glutes, obliques

Movement type: rotation, static stretch with active control

Benefit: opens the hip flexors and groin while activating the core and glutes for dynamic mobility

How to do it: start in a plank. Step your right foot outside your right hand. Hold 3 to 5 seconds, return to plank and change sides. Perform 5 to 10 reps per side.

Muscles worked: hip flexors, adductors, glutes, core

Movement type: dynamic stretch, hip flexion and external rotation

Benefit: lengthens the hips and lower back while reducing tension in the deep hip rotators

How to do it: kneel and sit back onto your heels. Lean forward, resting your forehead on the ground with arms extended. Widen your knees to deepen the stretch. Hold for at least 10 seconds.

Muscles worked: hip rotators, low-back muscles

Movement type: static stretch, hip external rotation

Benefit: strengthens the glutes and adductors while improving lateral hip mobility

How to do it: stand with feet hip-width apart. Step wide to the right, bend your right knee and keep your left leg straight. Hold for 5 seconds. Return to standing and repeat on the other side for 10 total reps.

Muscles worked: glutes, adductors, hamstrings

Movement type: lateral hip mobility, dynamic strength

Your body is built on an alternating pattern of mobile and stable joints. The hip joint is designed to be mobile, while the knees provide stability. Poor hip mobility can limit flexibility and range of motion. When the hip loses mobility, your body compensates by shifting motion elsewhere.

"If you lack hip mobility, it is more likely that you are compensating for it with your lower back," said Williams. This compensation can cause low back pain.

Reduced hip mobility can also lead to muscle strains, inefficient movement patterns and weaknesses that affect everyday activities like walking, climbing the stairs and carrying the shopping. Over time, these imbalances create a domino effect throughout the lower body.

For athletes, mobility is even more crucial.

"Activities like weight training, golfing and field sports require quick changes of direction," said Carol Mack, D.P.T. "If your hip mobility is limited, it could put excess strain on other joints nearby, such as the back or knees."

It can also affect performance by decreasing running economy and increasing injury risk.

Targeted stretching can release tension in the muscles around the hip joint and help restore full range of motion.

Improving hip mobility with targeted exercises and stretches "can help relieve tension and decrease any soft tissue barriers that may be causing your lack of hip mobility", Williams said.

Strengthening is just as important. Building strong glutes, hamstrings and hip flexors supports the joint and helps maintain balanced movement patterns.

Hip mobility drills can be added to a dynamic warm-up, cooldown or daily routine.

(Related: 5 benefits of stretching daily, according to experts)

If you want to improve hip mobility, consistency matters. If possible, get into a routine of doing hip exercises and stretches 3 to 5 times a week. Even short sessions, from five to 10 minutes, can help maintain range of motion and reduce stiffness.

If you've been consistent with these moves and still feel restricted, consider working with a physical therapist who can identify what's limiting you and offer a personalised plan.