Why this routine matters
Choose three to five movements and complete them three or four times per week. Pair mobility with lower-body strength work so new range becomes useful and controlled.
Body-area guide
Hip Mobility
Improve the rotation, extension and control that support walking, stairs, squatting and getting up from the floor.
Watch the demonstration
Hip Mobility video guide
How To Improve Your Hip Range of Motion
A comprehensive E3 Rehab guide to improving hip flexion, extension and rotation with practical mobility exercises.
Video source: E3 Rehab · Curated by FitOver40Why you are doing it
Benefits and purpose
Key benefits
- Improves comfortable hip rotation.
- Supports extension for walking and standing.
- Helps maintain squat and floor-transfer ability.
- Builds control around newly available range.
Follow the sequence
Your starter routine
90/90 hip switches
Rotate both knees from side to side while seated. Use your hands for support and reduce the range if the knees feel uncomfortable.
Half-kneeling hip-flexor opener
Lightly tuck the pelvis and shift forward without arching the lower back.
Adductor rock-back
From hands and knees, extend one leg to the side and gently rock the hips backward.
Supported deep-squat hold
Hold a sturdy support and lower only as far as you can maintain relaxed breathing and stable feet.
Glute bridge
Lift the hips while keeping the ribs controlled. Pause briefly and lower with control.
Adjust the challenge
Regressions and progressions
Easier option
Use hand support and work through a smaller range.
Progression
Add slow pauses and controlled transitions without hand support.
Keep moving
Related mobility guides
Comfort comes first.
These routines are general educational guidance. Stop if a movement causes sharp, worsening, radiating or unexplained pain, and seek appropriate professional advice when needed.
A stronger next chapter
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