Hip Mobility: 5-Minute Daily Improvement Plan
By Madison Bennett
BSc Sport & Exercise & MSc Physiotherapy
Hip mobility is something most people overlook – until something feels tight, pinchy, or just off. But your hips are involved in almost everything you do: walking, squatting, lifting, running, and staying stable throughout the day.
The good news? A few minutes of focused mobility work can keep them moving well and help prevent injuries.
Instructions
Step 1
90/90 Position: A foundational hip mobility drill that improves both internal and external rotation. Sit with each leg at a 90-degree angle and focus on keeping your chest tall. Breathe into the stretch and ease into any tightness gently.
Step 2
90/90 With Bend: From the base 90/90 position, gently hinge forward over your front shin. This deepens external rotation and helps loosen up stubborn tissues around the hip and glutes.
Step 3
90/90 Lunge: Rotate into a half-kneeling position from your 90/90. This introduces more dynamic rotation and begins to teach your hips how to transition smoothly between positions, great for building control.
Step 4
Lunge Rock Backs: In a low lunge, gently rock your hips backward and forward. This targets the hip flexors, adductors, and glutes while reinforcing stability and active range of motion.
Workout Notes
How Often Should You Do This?
Just 5–10 minutes a day is enough to improve mobility, reduce stiffness, and help your hips feel stronger and more stable during training and daily life. Consistency beats intensity, and small doses daily create long-lasting change.