How To Improve Your Hip Range of Motion (Stretches & Mobility Exercises)

Summary by Krater

A physical therapist demonstrates various stretching, mobility, and strengthening exercises categorized by hip rotation, flexion, extension, and groin mobility to improve hip range of motion.

From the video

Answers: How can I improve my hip range of motion and mobility?

• Hip range of motion
• Hip mobility exercises
• Hip rotation exercises
• Hip flexion exercises
• Hip extension exercises
• Groin mobility exercises

Exercises

• half kneeling hip flexor stretch · pad · 15 seconds to 3 minutes
• dynamic hip flexor stretch · pad
• contract and relax hip flexors · pad · 3-10 seconds
• straight leg raise · bench
• split squat · pad
• glute bridge · mat
• standing cable kickbacks · cable machine
• half kneeling hip circles · pad
• 90/90 hold · mat · 30-60 seconds
• 90/90 external rotation bias · mat
• 90/90 internal rotation bias · mat
• 90/90 external rotation strength · mat · 10-15 repetitions
• 90/90 internal rotation strength · mat · 10-15 repetitions
• 90/90 transition · mat
• seated figure four stretch · box
• supine figure four stretch · mat
• standing external rotation stretch on an inclined surface · bench
• pigeon pose stretch · mat
• supine internal rotation stretch · mat · 30-60 seconds
• active external and internal rotation · yoga block · 10-15 repetitions
• quadruped hip circles · mat · 30-60 seconds
• child's pose · mat
• supine knee to chest · mat
• deep squat · wedge
• front foot elevated split squat · plates
• deficit split squat · plates
• deficit rear foot elevated split squat · bench
• supine hip flexion · mat
• standing hip flexion · dowel
• inchworm · mat
• alternating knee extension · step
• Jefferson curl · step
• Romanian deadlift · dumbbells
• seated straight-leg hip flexor lift-off · mat
• half kneeling quad stretch · pad · 30-60 seconds
• hip thrust · bench
• prone hip extension · mat
• quadruped hip extension · mat
• standing hip extension · cable machine
• quadruped rock back · pad · 30-60 seconds
• quadruped rock back lift-off · pad
• frog stretch · mat
• lateral squat · TRX
• horse stance squat · mat
• wide stance hip hinge · mat
• Copenhagen plank · bench
• seated butterfly stretch with weight · dumbbells · 30-60 seconds

What it concludes

• How much hip mobility you need or can achieve is widely variable based on medical history, anatomy, and goals.
• For most people, hip internal rotation is more restricted than external rotation.
• Banded mobilizations are not a necessity and do not alter the structure of the hip joint.
• Consistency over months to years is required to improve hip range of motion and mobility.