5 Top Mobility Exercises For The Hips And Ankles

Here are 5 top hip and ankle mobility exercises. The exercises I am sharing will help you perform at a higher level, and feel better while doing so!

#1) Dorsiflexion Lift-Offs

This exercise improves ankle mobility (particularly dorsiflexion).

Coaching Tips:

Kneel on one leg, and gently rest your glutes on your heel.

Place your other leg so it’s ahead of you, and so your foot is flat on the floor.

On the front foot, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the forward shifting components. Pretend you are suctioning or screwing your foot to the floor.

Now shift your bodyweight forward onto your foot, and dorsiflex your ankle. Your knee will likely travel past your toes. Keep your full foot in contact with the floor (maintain the tripod base).

Then gently rock back and lift your toes and foot, and dorsiflex your ankle (point your foot towards you).

For the duration of the exercise, do not allow your heel/back of your foot to leave the floor.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

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

#2) Supine Band Resisted Hip Internal Rotations

This exercise improves hip internal rotation.

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. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

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

#3) Half Kneeling Hinges + Adductor Strengthener

This exercise strengthens the adductors (on the extended side), the glutes, hamstrings, and quadriceps (on the kneeling side), improves lumbo-pelvic stability, and hip mobility. I got this idea from coach Tony Gentilcore.

Coaching Tips:

Kneel on one side. Your thigh should be in a vertical position.

On the other side, fully extend your leg, and place it in a lateral position. Your head, torso, and hips should be in a stacked position.

Hold a weight in your preferred position. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing something in your armpits.

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).

Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.

When you are hinging, pretend you are “pulling” your body back/down with your posterior chain muscles. Don’t just mindlessly drop down.

Gain a moment of control in the bottom position, then press your body away from the floor and back to the top/starting position using your extended leg. Really focus on using your adductors (inner thigh muscles).

Do not relax or lose tension when you are in the bottom position. Many people make this mistake.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

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).

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

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#4) Prone External Rotation Lifts

This exercise improves hip external rotation. You’ll find that not compensating by rotating your torso, spine, and hips will be very challenging. Use a range where you do not cheat.

Coaching Tips:

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

Extend one leg.

On the other side, externally rotate your hip, and place your foot behind your knee. For the duration of the exercise, keep your foot in this position.

While keeping your torso, spine, hips, and extended leg as still as possible, lift your knee off the floor, and to a range where you are able to maintain proper form/don’t compensate.

Pause in the top position, and contract your hip external rotators.

Lower to the bottom/starting position with complete control.

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, or torso, spine, or hips to excessively rotate.

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

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

#5) Half Kneeling Hip Mobility/Hip Strengthener Against Wall

This exercise improves hip mobility, lumbo-pelvic stability, and strengthens the hip flexors. I got this idea from coach Vernon Griffith.

Coaching Tips:

Get into a kneeling position, and lightly rest your hands against a wall. Your head, torso, and hips should be in a stacked position.

Start with both knees bent at 90 degrees.

While keeping your knees bent at 90 degrees, use your hip flexors and 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).

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

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