5 Top Exercises For Building STRONG And Mobile Hips!

Many people of all fitness levels and abilities, ages, and backgrounds, struggle with hips that feel like the tin man in the Wizard Of Oz!

It doesn’t have to be this way!

Building stronger and more mobile hips can help you feel better, AND perform better in the gym, your sport (if relevant), and in your daily life!

Did you know you can improve BOTH strength and mobility at the same time?

Here are 5 of my go-to exercises that deliver a huge bang for your buck and improve both hip strength and mobility!

#1) Side Lying Hip External Rotations

This exercise helps improve hip external rotation.

If you struggle to keep your knees from collapsing in during squats or other movements, this exercise will be very useful to you.

Coaching Tips:

Lie down on your side. Your head, torso, and hips should be in a stacked position.

Fully extend your upper leg.

Bend the knee of your lower leg to approximately 90 degrees. If you can’t keep your bottom knee on the floor (likely the case for many people), place a pad underneath your knee. As your hip external rotation improves, you will likely be able to progressively reduce the height of the pad. Lightly press down on this knee for the duration of the exercise.

While keeping your body still, use your hip external rotators, and lift your foot/lower leg off the floor, and to a range where you are able to use proper form.

Once you get to your end range, pause and contract your hip external rotators.

Use a range where you can maintain proper form/don’t compensate. Return to the starting position with complete control.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 10-20 reps per side.

#2) Prone Single Leg Hip Extensions With Block Squeeze

This exercise strengthens the glutes, and improves shoulder and scapular stability.

To note, in this video I am using a smaller range of motion as this is likely the range many will need to use when they are starting out (in order to not compensate by arching the back).

If you don’t have a yoga block you can use a pillow or other object.

Coaching Tips:

Get onto your forearms and knees. Your shoulders should be above your elbows, and thighs in a vertical position. Your head, torso, and hips should be in a stacked position.

Place a yoga block or other similarly sized object behind your knee.

Your lower leg should be pointing up towards the ceiling. For the duration of the exercise, keep your knee bent at about 45-90 degrees, contract your hamstrings and glutes on this side, and squeeze the yoga block.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Use your glutes and extend your hip, and lift your knee off the floor to a range where you are able to maintain proper form. Be very cognizant that you perform the extensions by using your glutes, not by arching your lower back.

In the top position, pause for a count and really squeeze your glutes.

Lower to the bottom/starting position with complete control.

For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine, and around your ribcage). Do not mindlessly hang out on your shoulders.

For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 10-15 reps per side.

#3) Supine Band Resisted Hip Internal Rotations + Block Squeeze

This exercise improves hip internal rotation.

If you don’t have a yoga block you can use a pillow or other object.

Coaching Tips:

Lie on your back on the floor. Your head, torso, and hips should be in a stacked position.

Place a band around your feet (or ankles). There should be resistance in the band for 100% of the exercise.

Place your thighs in a vertical position, and bend your knees.

Place a yoga block/object between your knees. For the duration of the exercise, press your knees into the block/object.

While keeping your thighs vertical and parallel, internally rotate your femurs (thighbones). When you do, your feet will travel away from the midline of your body.

Use a range where you can use proper form/don’t compensate.

Return your legs and feet to the starting position with complete control.

For the duration of the exercise, keep your thighs in a vertical position, and knees above your hips.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 10-15 reps.

BUILD your lower body and core strength, and improve your mobility and athleticism with this comprehensive and effective program! Currently being followed by THOUSANDS of people in at least 50 countries. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!

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#4) Half Kneeling Hip Mobility/Hip Strengthener Against Wall + Band Resistance

This exercise strengthens the hip flexors, improves hip mobility, and lumbo-pelvic stability (think core).

Coaching Tips:

Place a resistance band around your feet. Get into a kneeling position, and lightly rest your hands against a wall/stable surface.

Your head, torso, and hips should be in a stacked position.

Start with both knees bent at about 90 degrees.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes (on the planted side).

While keeping your knees bent at 90 degrees, lift one leg so your knee moves away from the midline of your body, then returns to the midline of your body, and finishes with your thigh parallel to the floor or higher.

Pause for a count in the top position, then perform the reverse movements and return to the starting position with control.

Stop before your leg/foot comes into contact with the floor.

For the duration of the exercise, do not allow your knee on the planted side to fall inside or outside of your foot.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes on the planted side.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-12 reps per side.

#5) Banded Hip Flexor Marches From Modified Plank

This exercise strengthens the hip flexors, improves lumbo-pelvic stability (think core), and shoulder and scapular stability.

Coaching Tips:

Place a resistance band around your feet.

Elevate your forearms on a stable surface, and get into a plank position from your forearms and feet. Your body should be in a straight line from your head to heels.

Place your elbows so they are approximately underneath your shoulders.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and flex/squeeze your glutes (on the planted side).

While remaining in a still, perform a “march” and bring your knee and thigh in towards your body. Gain a moment of control, then return to the starting position with complete control.

For the duration of the exercise, press away from the surface/towards the ceiling and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage).

Also, imagine you are trying to slide your elbows down towards your feet (without actually doing so). This will help you generate even more tension. Do not mindlessly hang out.

For the duration of the exercise, do not allow your shoulder blades or shoulders to elevate towards your ears. Keep your shoulder blades down/depressed. Imagine you are sliding your shoulder blades down towards your heels.

For the duration of the exercise, your body should remain in a straight line from your head to heels.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes on the planted side.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-12 reps per side.

Get STRONG hip flexors, improve your mobility and athleticism! Getting your hip flexors STRONGER might be the missing link to helping you function, perform, and feel better in the gym, with your running, your sport, and even in your daily life. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!

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