Physical Therapists Shares 3 Mobility Exercises to Instantly Unlock Stiff Hips

The hips are one of the most mobile joints in the body, but they often become stiff from prolonged sitting or mere neglect. Tight hips make deep squats and proper lunges feel uncomfortable and, over time, contribute to lower back and knee pain. For anyone serious about improving lower-body performance, mobility is just as important as strength. And unlocking tight hips is the key to moving better and preventing injury, says Aaron Horschig, DPT of Squat University.

In a recent video, Horschig shares three simple hip-opening drills to include in your mobility routine, especially before lower-body workouts. Consistency will make a noticeable difference, as these exercises loosen the muscles that usually limit hip mobility and help activate your glutes. Try them below.

Hip-Opening Exercises for Better Mobility

How to Do Hip Airplanes

"This drill trains your hip mobility and stability at the same time, which is what you need in real life," Horschig says.

As you rotate up, your hips move into external rotation, which brings out a light stretch in your inner groin muscles. As you rotate down, your hips move into internal rotation, which brings out a light stretch in your glutes.

1. Hold onto a rack, wall, or other supportive surface lightly for balance.
2. Hinge at the hips and raise one leg back.
3. Slowly rotate your pelvis open and hold the position while keeping your stance knee slightly bent.
4. Slowly rotate it closed and hold.
5. Perform 5 reps each way for 5-second holds.

How to Do Psoas Hip Flexor Stretch

Tight hip flexors limit hip extension, which can negatively impact running, lunging, and proper glute activation. The psoas stretch provides a deep stretch at the front of your hip. Just be careful not to let your lower back arch.

1. Start in a kneeling position and tuck your hips under slightly.
2. Squeeze your glutes and shift forward until you feel a stretch in the front of your hip.
3. Reach your arm on your kneeling side overhead and tilt your body to the other side.
4. Hold that position.
5. Perform on both sides.

How to Do Kettlebell Weight Shift

If your hips are really tight, move your foot forward slightly so your leg is less open. If that's too easy, open your hips up more to the side. Avoid hinging your hips back as that takes the stretch off of your groin muscles.

1. Start in a kneeling position with a kettlebell in hand and one foot out to the side at a 30-degree angle.
2. Keep your chest tall and hips forward into the weight.
3. Shift your hips to the side until you feel a stretch in your groin muscles.
4. Hold for 5 seconds, then return to the start.
5. Perform on both sides.

Related: Trainer Reveals 7 Mobility Moves That Instantly Unlock Tight Hamstrings