Working out, sitting for long periods of time [1], tight hamstrings [2], and muscular/structural imbalances all contribute to tight hips [3]. If you are one of the many people who have extremely tight hips or you're just looking to improve your hip mobility, these four moves can help loosen up your hips. These moves can be incorporated into your warmup and cooldown and should be done at least three times a week.
Hip Circles
- Start standing with your feet hips-width apart and your hands on your hips.
- Place the weight in your right hip as you begin to move your hips in a clockwise motion. Imagine that you're drawing a large circle with your hips.
- The more you lean into this movement, the greater stretch you will feel.
- One full rotation counts as one rep.
- Complete 10 clockwise rotations and 10 counterclockwise rotations.
Knee Drops
- Start seated with your hands on the ground behind your back.
- Place your feet about an inch further than hips-width apart and bend your knees.
- Lower your left knee down to the ground without moving your right leg. Raise your left knee back up, returning to the starting position. Repeat with the right leg. This completes one rep.
- If you don't have enough mobility in your hips, move your feet further out. You can also perform this move by simultaneously lowering both knees down to each side.
- Complete one set of 10 reps.
Fire Hydrant With a Circle
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Moving from your hip, lift your left knee up off of the ground. From here draw and imaginary semicircle with your left knee, slightly opening your hip, moving your knee forward.
- Complete the motion by bringing your left knee back underneath your left hip. Avoid shifting your weight to the right side. This counts as one rep.
- Complete two sets of 10 reps on each leg.
Froggers
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Slowly slide your knees further apart, so that they are wider than your hips.
- Begin to shift your weight backward as you move your glutes back toward your heels.
- From here, return to your starting position, and then push your body forward to stretch your hips. This completes one rep.
- Repeat two sets of 10 reps.