Hip Stretches
Do your hips feel tight, stiff or immobile? In this article, we will discuss six different hip stretches. These mobility drills and stretches help improve your ability to move your hips in many different directions. Without further ado, let’s get started!
Half Kneeling Hip Flexor Stretch
The half kneeling hip flexor stretch is a great position to improve hip extension and help lengthen the hip flexors. To perform this mobility drill, get on one knee with one foot out in front of you. Contract your glutes and reach your arms up towards the ceiling. Hold 15-30 seconds before you switch sides. When performing this drill, you should feel a stretch in your hip flexors. You should not have any pain in your hips while performing this movement.
90/90 Drill
The 90/90 drill targets internal and external rotation ability of the hip joints. To perform this exercise, follow the video demonstration below. Hold between 15-30 seconds before switching to the other side. You can also continue to switch between sides without a pause to improve hip mobility.
Hip Airplane
To perform the hip airplane drill, hold on to a bar or squat rack in front of you. Perform a single leg Romanian Deadlift and keep one leg elevated. Rotate one hip toward the ceiling and hold one count. Then rotate that hip back towards the floor. Perform 5 to 10 reps and then switch sides.
Frog Pose
The Frog pose allows you to stretch your hips in a static stretch. Get into an “all fours” position with hands, knees and feet on the ground. Abduct your hips and let your knees shift out to the side, while you push your hips into the floor. Hold 15-30 seconds and then relax.
Third World Squat
The third world squat stretches your hips, knees and ankles. This exercise also allows you to improve your squat mobility for your squat training.
To perform this movement, hold onto a squat rack in a squat stance. Sit into a deep squat while holding on to the rack. Keep your spine neutral. Allow your hips to descend. You may also rock from side to side in this position. Hold 10-30 seconds and then relax.
Pigeon Pose
This stretch targets your hips. Get on your hands and knees. Push one leg straight back and rest that leg on the ground. Rotate your front foot at a 45 degree angle and then aim to get your hips as close to the floor as possible. Hold 15-30 seconds and switch sides.
Final Thoughts
The seven stretches included in this article will help you improve your hip mobility and flexibility. Try out these stretches and let me know what you think.
