Hip Mobility & Strength Warm-Up: 4 Moves To Unlock Tight Hips
By Madison Bennett
BSc Sport & Exercise & MSc Physiotherapy
Your hips are at the centre of almost every lower body movement, whether you’re running, jumping, or lifting. Keeping them strong and mobile is key for performance, stability, and reducing injury risk.
This simple routine focuses on hip mobility, hip flexor strength, and core control, helping to prime your lower body for any workout. You can add it to the start of a lower body session or use it anytime your hips feel stiff.
Instructions
Step 1
Seated Lift-Offs (Hip Flexor Activation): Start with seated lift-offs to wake up your hip flexors and improve hip range of motion. Keep your core engaged and lift slowly, focusing on control rather than speed. Progression: Lift your legs higher or pause at the top for a few seconds to increase time under tension, maintaining smooth control.
Step 2
90/90 Stretch into Half Lunge (Hip Mobility & Functional Strength): Begin in the 90/90 position to move your hips in multiple planes. Then transition into a half lunge to build functional strength and stability. Keep your posture tall and move smoothly through each position. Progression: Hold the lunge longer or add a gentle torso twist to challenge both hip and spinal mobility.
Step 3
Kneeling Lateral Lunges (Side-to-Side Hip Opening): Step to the side, bend one knee, and keep the other leg straight, then return to the starting position. This movement opens the hips in a sideways plane while strengthening the glutes and adductors. Progression: Increase the depth of your lunge or pause briefly at the bottom to challenge strength and mobility.
Step 4
Banded March → Kettlebell March (Hip Control & Core Integration): Start with a banded march, lifting each knee while keeping your core tight. Progress to a kettlebell march for added load, balance, and core engagement. This final movement helps integrate hip flexion with stability and control. Progression: Increase band resistance, weight, or slow the tempo to further challenge coordination, strength, and control.
Workout Notes
Disclaimer:
This routine is for general fitness and educational purposes only and does not replace professional medical advice. Consult a qualified health or fitness professional before starting or modifying any training, particularly if you have a history of injury or medical conditions. Discontinue exercise and seek professional advice if pain occurs.