5 Hip Mobility Exercises That Change Everything

Marina Sarenac, mobility coach, shows what works better than just stretching:

Seat of power

Biomechanically speaking, your hips are pretty much central to everything else you do, so it’s no surprise that they need to be strong as well as supple.

Here’s how to go about getting both halves of that at once:

• Pigeon pose loaded stretch: with your front leg on a step or bench at 90°, hips square, and your back leg straight, hold a dumbbell below your shoulders, hinge forwards with your chest upright, pause at the bottom, and then return with good form.
• Horse stance good mornings: with a wide stance and your toes slightly out, your weight between your legs, hinge at your hips without rounding your back, and then return slowly (with good form) to an upright position.
• Lateral hinge T spine opener: with one foot elevated on box or bench, feet wide, dumbbells in hands, and your arms in T, hinge sideways towards your elevated leg, lower your opposite hand in front of your foot while your top arm reaches up, and follow your hand with your eyes (and thus, as necessary, with your face).
• Spinal wave squat: start in a deep squat on a box, with your spine neutral and your chest open. Tuck your chin, round your spine, roll up segment by segment to standing, then reverse the process to return into a squat.
• Goblet squat with pause: hold a kettlebell or dumbbell close to your chest, with your feet wide and toes slightly out. Squat down slowly with your elbows inside your knees, hold at the bottom, then push back up through your heels to return to the starting position.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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The Most Underrated Hip Mobility Exercise (Not Stretching) ← if you only want to do one thing, not five, then make this it 😎

Take care!