Advanced Hip Mobility: Building Strength Through Range
By Madison Bennett
BSc Sport & Exercise & MSc Physiotherapy
If you’re someone who constantly feels tight through the hips or struggles to control certain movements, it’s often not just a flexibility issue. This is often a sign that the joint lacks strength and control at end ranges, meaning stretching alone won’t solve the problem.
Instead, we want to develop mobility and an ability to move through range with control, stability, and strength. This not only improves performance but also reduces injury risk by preparing the body to tolerate load in these positions.
This week, Maddie takes you through a slightly more advanced hip mobility flow designed to challenge control, coordination, and strength through range.
Instructions
Step 1
90/90 with Internal Rotation: This exercise targets rotational control at the hip. Sit in the 90/90 position and actively rotate the back leg into internal rotation while keeping the torso upright. Focus on controlling the movement rather than forcing range, and avoid collapsing through the hips.
Step 2
Hip CARs (Controlled Articular Rotations): With the knee bent to 90°, move the hip slowly through its full available range. The goal here is to isolate the hip joint — avoid compensations such as pelvic tilt or spinal movement. Think slow, controlled, and deliberate.
Step 3
Standing Knee Dives: This movement builds strength into hip internal rotation, which is often limited and undertrained. Start with bodyweight and focus on alignment and control. Progress by adding load (e.g. a kettlebell) to further challenge stability.
Step 4
Standing Pigeon Stretch: This is a more functional way to open up the posterior hip. Bring one leg up into a figure-four position while standing, then sit back slightly to feel the stretch through the glutes. Stay active in the position rather than dropping into it, think controlled stretch rather than passive hanging.
Workout Notes
Incorporating exercises like these into your routine can help build more resilient, adaptable hips that are better prepared for both training and everyday movement.
Disclaimer: This routine is for general fitness and educational purposes only and does not replace professional medical advice. Consult a qualified professional before starting or modifying training, especially if you have a history of injury or current pain.