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Unlock Tight Hips: The Best Hip Range of Motion Exercises for Strength & Mobility 

Medical Disclaimer: The information in this blog is for enlightening and educational purposes only and is not intended as medical advice. The content in this post is not meant to substitute for a professional medical diagnosis, advice, or treatment. Moreover, always ask advice from your physician or other qualified health providers with any questions you may have regarding a medical condition.

Tight hips can lead to pain, poor posture, and even injuries. Whether you’re dealing with hip stiffness, limited mobility, or discomfort during movement, incorporating hip range of motion exercises can help.

Moreover, these exercises target the hip joint [2], hip muscles, and surrounding areas to improve flexibility, strengthen weak muscles, and enhance movement patterns.

Why Hip Mobility Matters?

The hip joint is a ball-and-socket joint, allowing a wide range of movements [1]—flexion, extension, abduction, adduction, external rotation, and internal rotation. However, factors like a sedentary lifestyle, muscle strain, or even certain hip problems can restrict movement.

Poor hip mobility [3] can affect the knees, lower back, and overall movement efficiency, making it essential to incorporate hip mobility exercises into your routine.

Best Hip Mobility and Stretching Exercises

Below are some of the most effective hip exercises to improve hip range of motion, strengthen the hip flexors and hip extensors, and reduce tight muscles.

1. Piriformis Stretch (Targets: Hip flexor muscles, hip abductors, piriformis)

2. Lying Hip Rotations (Targets: External and internal rotation of the hip joint)

3. Butterfly Stretch (Targets: Hip abductors, hip rotation, hip ROM)

4. Frog Stretch (Targets: Hip flexors, deep squat mobility)

5. Kneeling Lunge Stretch (Targets: Hip flexors, front knee stability, back hip mobility)

6. Hip Hikers (Targets: Hip abductors, hip ROM, and movement patterns)

7. Hip Squeezes (Targets: Hip adductors, groin muscles, and hip width stability)

8. Pigeon Pose (Targets: Hip external rotation, hip flexor muscles, and deep hip stretch)

9. Standing Hip Circles (Targets: Hip mobility, external rotation, and internal rotation)

10. Side-Lying Leg Raises (Targets: Hip abductors, leg strength, and hip ROM)

Final Thoughts

Incorporating these hip range of motion exercises into your routine can improve flexibility, strengthen the hip muscles, and prevent hip pain or hip problems.

According to Dr. Andy Fata-Chan, a New York-based physical therapist, static stretching alone may not be enough to relieve hip pain. Instead, incorporating targeted movements that both stretch and strengthen the hip flexors is crucial for long-term mobility.

Whether you’re an athlete, someone recovering from a muscle strain, or just looking to increase mobility, these exercises will help keep your hips strong and functional. Moreover, add them to your exercise routine and feel the difference in your movement patterns!

Ready to unlock your hip mobility and move pain-free? Start incorporating these exercises into your routine today and feel the difference. Check out our Unlock Your Hip Flexors program to take the next step toward better mobility!

FAQ’s

How to Improve Range of Motion in the Hip?

Incorporate hip mobility exercises like piriformis stretches, hip rotations, butterfly stretch, and kneeling lunges into your routine. Moreover, strengthening exercises for the hip flexors, abductors, and extensors also help improve flexibility and movement. Consistent stretching, strengthening, and movement drills enhance hip ROM over time.

How to Self Assess Hip Range of Motion (ROM)?

You can test hip ROM using flexibility tests such as:

  • Hamstring Test: Lie on your back and lift one leg straight up.
  • Hip Rotators Test: Cross one ankle over the opposite knee to feel for tightness in the groin, thigh, or lower back. Try simple tests:
  • Standing Hip Rotation Test: Does rotating your hip cause pain?
  • Deep Squat Test: Can you reach a deep squat without stiffness or pain?

If you experience persistent pain, popping, or weakness, consult a physical therapist or doctor.

What Are the First Signs of a Hip Problem?
  • Pain in the groin, thigh, or hip joint
  • Stiffness and reduced mobility
  • Discomfort when standing, walking, or sitting for long periods
  • Clicking or popping sounds when moving the hip
  • Weakness or instability in the hip or leg

Can Poor Hip Mobility Lead to Other Injuries?

Yes, limited hip mobility can cause compensatory movements that increase stress on the knees, lower back, and ankles, leading to injuries.

How Often Should You Do Hip Mobility Exercises?

Perform hip mobility exercises at least 3-4 times a week, or daily if experiencing stiffness or pain, while avoiding overtraining.


1. The Effects of Static Stretching Exercises and Stationary Cycling on Range of Motion at the Hip Joint
Authors affiliations
Journal of Orthopaedic & Sports Physical Therapy
Published Online:August 1, 1984Volume6Issue2Pages104-109
https://www.jospt.org/doi/10.2519/jospt.1984.6.2.104

2. Differential Diagnosis of Pain Around the Hip Joint
Author links open overlay panel
Lisa M. Tibor M.D. a, Jon K. Sekiya M.D. b
https://doi.org/10.1016/j.arthro.2008.06.019

3. Long-term strength and balance training in prevention of decline in muscle strength and mobility in older adults Original Article Open access Published: 04 March 2019 Volume 32, pages 59–66, (2020)

4. https://nypost.com/2025/02/28/health/these-4-simple-movements-can-help-with-hip-pain/?utm_source=chatgpt.com

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