Hip Mobility Exercises to Loosen You Up

Did you know that there are four ball and socket joints in your body -- all of which are designed to have an unbelievable 360 degrees of motion? 

Well, let’s think of the ball joint in your hips like an airplane, more specifically the wing rudders that do all the important steering. Now, imagine that one of those rudders isn’t functioning the way it should be. Maybe the controls aren’t working, maybe it can’t get a full range of motion, or maybe the rudder hydraulics are simply not strong enough for the task at hand. 

What do you think the outcome will be?

We can tell you this much: the airplane isn’t going to be flying properly -- or safely -- and the pilot is going to have one heck of a time trying to make some huge compensation maneuvers to fly straight and avoid crashing. 

This brings us to our topic today: the two ball joints that connect your legs to your pelvic bone -- otherwise known as your hips.

If your hips aren’t performing at full capacity -- just like those rudders -- you’re sure to run into some mobility issues. You’ll have to make some compensation maneuvers when you move, which after many, many years and reps can have some devastating effects, ultimately leading to your plane crashing -- and we don’t want that to happen! 

In this post, we’ll tell you everything you need to know about hip mobility and some of the best exercises to loosen you up. 

What Is Mobility, Exactly?

Quite simply, mobility can be defined as usable ranges of motion. It’s essentially the foundational tenant of athleticism. To maximize your performance potential, you need to have adequate ranges of motion, strength through your range of movement, and maximum control of individual joints. Only then can you function well, produce smooth, coordinated motion, and distribute forces evenly throughout your body. 

Signs that your mobility may be compromised include: 

• Stiffness
• Poor posture
• Restrictions
• Pain 

Okay, Why Is Hip Mobility Important? 

The hip girdle area is anatomically complex. There are over 15 different muscles that are associated with your hip area -- each working together to provide your hip joint mobility. As you can probably predict, having a tight muscle or group of muscles can greatly impede your full range of motion. So improving hip mobility won’t only increase athletic performance but can also help to prevent lower back pain or injury and boost explosive movements.

We’ll explain:

Good hip flexibility can encourage you to perform movements more efficiently, allowing you to assume biomechanically-effective body positions, ultimately increasing your athletic performance. Lower back injury is a really common injury among fitness gurus and athletes, especially in the weight room when proper technique isn’t executed. If strength and mobility in the hips are limited, you will then compensate when lifting heavyweight with your back muscles. These fragile muscles are susceptible to injury -- especially when lifting really heavy loads. 

Lastly, having a full range of motion in your hips can help increase your power. This can be seen through a more powerful dive off the block in swimming, jumping over hurdles with greater ease at a track meet, or being able to push off the ground to drive a bar over your head at the gym.  

Great Hip Mobility Exercises You Can Try 

When it comes to stretching -- especially your hips -- there’s arguably no piece of equipment that’s better than a resistance training system like GEAR 1. It’s not only super portable as well as versatile, but the system allows you to get a really deep stretch while reducing the risk of injury. GEAR 1 is the perfect way to help you increase your hip mobility, because you can work out every muscle, and the hip adductors, abductors, and difficult-to-reach psoas muscles in particular. 

HYGEAR’s system is also special because you can see your stats, so you’ll know what’s working for you and you can track your progress as you work towards your fitness goals. And best of all? Having the GEAR 1 at home means that you can train for hip mobility on your own terms, with quick, effective workouts that fit into your schedule at any time of day.  

Ready to stretch? Here are a few of the best hip mobility exercises to help loosen you up:

Donkey Kicks 

1. Start by attaching your Gear 1 to an anchor at the bottom of a sturdy door.
2. Facing the door, wrap the ankle strap securely on your right ankle, and get down on all fours.  
3. Slowly bring the bottom of your right foot toward the ceiling. 
4. Return to the starting position.

Do 2-3 sets of 12-20 reps on each side. 

Standing Hip Flexion 

1. Start by attaching your Gear 1 to an anchor at the bottom of a sturdy door.
2. Facing away from the door, wrap the ankle strap securely around your right ankle and stand on your left leg. 
3. Lift your right knee up to your waist. As you lift your knee upwards, bend your leg. 
4. Lower your right foot back down, but don’t let it touch the ground. 

Do 2-3 sets of 8-15 reps on each side. 

Standing Hip Abduction

1. Start by attaching your Gear 1 to an anchor at the bottom of a sturdy door.
2. Attach the ankle strap securely around your right ankle and stand tall with your left shoulder next to the door so that your right leg is the furthest away from the anchor point/door. 
3. Raise your right leg out laterally as high as possible. 
4. Pause, and then reverse the motion back to the starting position. 

Do 2-3 sets of 8-15 reps on each side. 

Romanian Deadlift 

1. Start by attaching your Gear 1 to an anchor at the bottom of a sturdy door.
2. Attach the handles and grip them with both hands. Take a few steps back, and stand with feet shoulder-width apart. 
3. With medium resistance and your knees slightly bent, bend forward at your hips and let the resistance slowly pull your hands toward the top of your feet. 
4. Extend from your hips and return to the starting position, making sure to keep your back straight throughout the entire movement.  

Do 2-3 sets of 8-12 reps. 

 

 

Bottom Line 

Just as a plane will run into issues without its rudders working properly, your body will face some mobility issues if your hips aren’t performing at full capacity. Thankfully, there are some great mobility exercises you can do to keep your hips in tip-top shape!

If you’re looking to stretch your hips, get a killer workout, and reach your fitness goals sooner rather than later, look no further and check out GEAR 1 from HYGEAR. This incredible innovative resistance training system is both versatile and portable, replacing traditional gym equipment and pricey personal training sessions, saving you from burning a hole in your pocket. What’s not to love?  

Check out HYGEAR today and start improving your hip mobility tomorrow. 

Sources:

The Importance of Hip Mobility and How to Improve It | Well and Good 

The 10 Best Hip-Mobility Moves to Improve Your Squat | Muscle and Fitness

Hips Don't Lie - How to Unlock Tight Hips | RISE Physical Therapy