Open Your Hips With Better Joint Mechanics (Here’s How)

Most people stretch hips incorrectly, and pushing through painful stretches often leads to little or no progress, which can be discouraging to say the least.

Here’s how to cut through all that and get the results you need:

More than just stretching

Effective hip mobility also requires joint capsule activation, muscle tension release, and nervous system safety. These four exercises meet those needs:

• Banded lunge hip mobilization: in a lunge, loop a resistance band across the hip of your lead leg, extend your back leg, and push your front knee outwards without hip rotation or spinal arching. Hold 15–20 seconds, repeat.
• Weighted butterfly stretch: sit with your feet together, knees out, and rest light/moderate dumbbells on each knee to gently press them down; relax fully, hold 2–3 seconds, repeat 8–10 times.
• Seated hinge with barbell: sit on a bench with your knees bent and your hips open; hold a barbell at your shoulders, brace your core, and hinge forward at hips while keeping your spine neutral; you should feel the stretch in your hips, glutes, and groin. Pause 2–3 seconds, repeat 8–12 times.
• Frog stretch with sliders and weight: hold the “frog” position (knees wide, feet out), for 30–60 seconds; add sliders to move your hips up/down, then rest a plate on your hips and hold another 30–60 seconds.

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)

Take care!