Tight Hips? Try These 5 Hip Mobility Exercises For Beginners

Mobility coach Alisa Zuravskaja shows us how:

5 ways to do it

Before you do the exercises themselves: use a foam roller, tennis ball, or massage ball for a few minutes (to your glutes, outer hips, and inner thighs) to reduce fascial tension, calm your nervous system, and prepare your body for the best mobility gains.

Now, the exercises:

1. Pelvic tilts: lie on your back with your knees bent and your feet flat, flatten your lower back into the floor while squeezing your glutes and bracing your core, then let your pelvis arch back slowly, and repeat.
2. Glute bridge: lie on your back with your knees bent and your feet hip-width apart, squeeze your glutes and lift your hips while bracing your core, adjusting your foot position farther out if your hamstrings feel like they might cramp.
3. Sideline hip rotation: lie on your side with your knees bent, do a clamshell by lifting your top knee, then reverse by lifting your top heel, while staying within a comfortable range.
4. Single-leg active hip flexion: lie on your back with one foot planted flat on the floor, pull your other knee towards your chest, extend your leg upwards, bend it backwards, and lower it slowly down, all while keeping your lower back flat.
5. Leg circles: stand holding support if needed, circle one leg through forwards, sideways, backwards, and return paths, using blocks or objects as movement guides if you need.

Note: lasting hip mobility comes less from passive stretching and more from active control, strength, and nervous system retraining, so focus on slow, controlled movement and—as ever—consistency rather than intensity.

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

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Want to learn more?

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Take care!