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Hip Mobility and Strength

Most people only think about their hips when they become a problem. By then, the work is harder. Start before the problem starts.

Levels — daily mobility, strength and control, athletic preparation.

5–8

Minutes for the Level 1 daily routine. No equipment required.

Key muscles around the hip covered across the full routine.

Any age

Hip mobility work is appropriate for most adults at most fitness levels.

Why this page exists

The Hips Are at the Centre of Everything

Walking, running, squatting, lifting, climbing stairs, getting out of a chair — the hips are involved in almost every functional movement the body makes. When they are stiff, everything around them compensates. The lower back takes more load. The knees track differently. Posture deteriorates. Small dysfunctions become larger ones over time.

The good news is that hip stiffness and poor range of movement respond well to consistent, straightforward work. You do not need specialist equipment. You do not need an hour a day. You need the right exercises done regularly and with patience.

This page is structured in three levels. Start at Level 1 regardless of your current ability. It takes five to eight minutes. Do it daily if you can — before training, after sitting for long periods, or first thing. Once Level 1 feels easy and your range has improved, add Level 2.

The basics most people ignore

Why Hip Mobility Declines — and What It Costs

Sitting for long periods, repetitive movement patterns and reduced activity all contribute to shortened, stiff hip structures. Age accelerates the process but it is not inevitable.

Desk Work and Sitting

The hip flexors shorten when you sit for hours at a time. This creates an anterior pelvic tilt, pulls the lower back into extension and contributes to chronic tightness that does not resolve on its own without deliberate work.

Reduced Training Volume

When people reduce or stop training, the hip musculature loses both strength and flexibility. Range of motion decreases, surrounding soft tissue stiffens and returning to activity becomes harder and carries more injury risk.

Compensation Patterns

Stiff hips do not stay a local problem. The lower back, knees and ankles all compensate. What starts as hip tightness can become lower back pain, IT band issues or knee discomfort over time.

Strength Imbalances

The gluteus medius — the hip stabiliser on the outer hip — is weak in most adults. This compromises balance, running gait and squatting mechanics. It rarely causes acute pain, which is why it goes unaddressed for so long.

Age and Tissue Changes

After 40, connective tissue loses elasticity at a measurable rate. The joint capsule thickens slightly. None of this is irreversible — but neglect has more consequence than it did at 25, and the returns on consistent work are significant.

The Breathing Connection

Most people hold tension through the hips without realising it. Stress, posture and poor breathing patterns all contribute. Learning to release the hips consciously — breathing out through movements — is something most clients find genuinely useful.

Work through all three levels in order

The Hip Mobility Routine

Three levels of progressive work. Start at Level 1 every session regardless of ability. Move through the levels over weeks and months — not days. Hold stretches for the time shown. Breathe steadily throughout. Tension yes. Pain no.

Level 1 — Daily Mobility · 5–8 minutes · No equipment

For everyone. Especially desk workers, beginners and anyone returning to training. Do this daily if possible.

Level 1 — Exercise 01 of 05

Hip Circles

10 circles each direction Target: Hip joint, capsule, surrounding soft tissue

Stand with feet shoulder-width apart, hands on hips. Draw slow, deliberate circles with your hips — as large as your range comfortably allows. Move through the full circle: forward, out to the side, back, across. Do not rush. The goal is to take the joint through its available range and gradually explore the edges of it. Ten circles one direction, ten the other. Breathe steadily. Notice where the movement feels smooth and where it catches — that is information.

Level 1 — Exercise 02 of 05

Knee-to-Chest Stretch

30 sec each side Target: Glutes, lower back, hip joint

Stand tall. Lift one knee and draw it towards your chest, holding just below the knee with both hands. Keep the standing leg straight and the torso upright — do not round forward. Hold and breathe. You should feel the stretch through the glute and outer hip of the raised leg. If balance is difficult, stand near a wall. Also effective lying on your back if standing is uncomfortable. This directly addresses hip flexion range and is one of the most accessible exercises on this page.

Level 1 — Exercise 03 of 05

Figure Four Stretch

30–40 sec each side Target: Glutes, outer hip, piriformis

Lie on your back with both knees bent. Cross one ankle over the opposite knee — forming a figure four. If this alone creates a stretch in the outer hip and glute, hold here. To increase the stretch, reach through and draw the uncrossed leg towards your chest. You should feel a deep stretch through the glute and outer hip of the crossed leg. Breathe slowly and allow the hip to release rather than forcing it. This targets the piriformis and deeper hip rotators that are often involved in chronic hip tightness and sciatic-type discomfort.

Level 1 — Exercise 04 of 05

Butterfly Stretch

30–45 sec Target: Adductors, inner thigh, groin

Sit on the floor with the soles of your feet together, knees falling out to the sides. Hold your feet or ankles with both hands. Sit tall — do not round the lower back. Allow the knees to drop towards the floor under their own weight. Do not press them down. The stretch is felt along the inner thighs and groin. If the knees are very high and range is limited, sit on a folded towel to tilt the pelvis slightly forward. Breathe slowly — the adductors respond better to a sustained, gentle hold than to any forced pressure.

Level 1 — Exercise 05 of 05

Half-Kneeling Hip Flexor Stretch

30–40 sec each side Target: Hip flexors, iliopsoas, front of hip

Kneel on one knee with the other foot flat on the floor in front — a half-kneeling position. Keep the torso upright and gently shift your weight forward, sinking the hips towards the floor. You should feel a stretch along the front of the hip on the kneeling side. Do not allow the lower back to arch — keep the core gently braced. This directly targets the iliopsoas, which shortens with prolonged sitting and is a primary contributor to lower back stiffness. One of the most important exercises on this page for desk workers.

Level 2 — Strength and Control · 10–15 minutes · 3–4× per week

For people returning to training or building stability around the hip and pelvis. Flexibility without strength is incomplete. Always do Level 1 first.

Level 2 — Exercise 01 of 05

Glute Bridge

3 × 12–15 reps Target: Gluteus maximus, hamstrings, lower back

Lie on your back, knees bent, feet flat on the floor hip-width apart. Press through your heels and drive the hips up towards the ceiling, squeezing the glutes at the top. Hold for one second, then lower with control. The movement should come from the hips — if you feel it predominantly in the lower back, reduce the range. This is the foundation of glute activation work and one of the most effective exercises for people who have been inactive. Weak glutes are a primary contributor to hip dysfunction and lower back pain.

Level 2 — Exercise 02 of 05

Clamshell

3 × 15 reps each side Target: Gluteus medius, hip abductors, outer hip

Lie on your side with hips stacked, knees bent at roughly 45 degrees, feet together. Rotate the top knee upward as far as your range allows, then lower with control. The movement must come from the hip — not from the pelvis rolling back. If the pelvis rolls, reduce the range. This isolates the gluteus medius, a muscle that is chronically weak in most adults and central to hip stability during walking and running. A resistance band around the thighs increases the challenge when bodyweight becomes easy.

Level 2 — Exercise 03 of 05

Side-Lying Leg Raise

3 × 12 reps each side Target: Hip abductors, gluteus medius, TFL

Lie on your side, body in a straight line. Keep the top leg straight and raise it towards the ceiling, foot flexed. Raise to approximately 45 degrees — no higher — then lower with control. This works the hip abductors through a fuller range than the clamshell and is particularly effective after a period of inactivity. Keep the pelvis stable throughout — do not let the hip roll back as the leg rises. If you feel the movement in the lower back, reduce the height. The lowering phase matters as much as the raise.

Level 2 — Exercise 04 of 05

Donkey Kick

3 × 12 reps each side Target: Gluteus maximus, hip extensors

Start on all fours — hands below shoulders, knees below hips. Keep one knee bent at 90 degrees and drive that heel up towards the ceiling, squeezing the glute at the top. The lower back must not arch — the movement comes from the hip joint only. Lower the knee back towards the floor without letting it touch, then repeat. This directly isolates the glute and also challenges the stability of the opposite hip in the support position. Control the movement in both directions — slow and deliberate throughout.

Level 2 — Exercise 05 of 05

Step-Up

3 × 10 reps each leg Target: Glutes, quads, hip stability, functional movement

Stand in front of a step or low box — a stair works well. Place one foot fully on the step and drive through that heel to stand up, bringing the other foot up to meet it. Step back down with the same leg leading. The emphasis should be on driving through the heel of the working leg — not pushing off the trailing foot. This is a functional strength exercise that trains the hip, glute and quad in a pattern directly transferable to everyday movement and returning to running. Start with a low step and progress the height as strength improves.

Level 3 — Athletic Preparation · Add to warm-up · Runners and outdoor training

For people preparing for running, fitness testing or outdoor training sessions. More demanding. Assumes a solid foundation from Levels 1 and 2. Do not start here.

Level 3 — Exercise 01 of 03

Frankenstein Walks

10 reps each leg walking Target: Hamstrings, hip flexors, dynamic hip mobility

Walk forward, and with each step swing the leading leg straight up in front of you — reaching the opposite hand towards the foot as it rises. Keep the leg straight and the swing controlled. This is a dynamic hamstring stretch and hip mobility drill combined. It prepares the hip for the demands of running by taking it through rapid, full range extension and flexion while balance and coordination are also tested. Use before running warm-ups or any outdoor athletic session. The goal is controlled height — not maximum swing.

Level 3 — Exercise 02 of 03

Walking Lunges

2 × 10 reps each leg Target: Hip flexors, glutes, quads, hip mobility through range

Step forward into a lunge, lowering the back knee towards the floor. The front knee should track over the foot and not cave inward. Push through the front heel to rise and step forward with the other leg into the next lunge. This takes the hip through flexion and extension under load in a walking pattern, building strength, mobility and coordination simultaneously. Particularly effective as a pre-session drill before running, sprints or any lower body work. The torso should stay upright throughout.

Level 3 — Exercise 03 of 03

Single-Leg Romanian Deadlift

3 × 8 reps each side Target: Hamstrings, glutes, hip stability, balance

Stand on one leg. Hinge forward at the hip, reaching both hands towards the floor while the free leg extends back behind you — forming a straight line from head to heel. Keep the back flat throughout. Return to standing by driving the hip of the working leg forward. This targets the hamstrings, glutes and lower back while simultaneously challenging single-leg hip stability. Begin without weight until the movement pattern is solid. Slow, controlled execution is essential. If balance is significantly compromised, hold a wall lightly for support while the pattern develops.

A note on this guidance. The exercises and information on this page are educational and designed for generally healthy adults experiencing stiffness and reduced range of movement. If you have a diagnosed hip condition, have had hip or knee surgery, or experience pain — not stiffness — during any of these movements, please consult a physiotherapist or your GP before proceeding. This page does not constitute medical or physiotherapy advice.