The Most Underrated Hip Mobility Exercise (Not Stretching)

Cori Lefkowith, of “Redefining Strength” and “Strong At Every Age” fame, is back to help us keep our hips in good order:

These tips don’t lie

It’s less about stretching, and more about range of motion and “use it or lose it”:

• Full range of motion in lifting exercises enhances joint mobility and stability, whereas strengthening muscles through a limited range of motion (e.g., half squats) can cause tightness.
• Lifting through a larger range of motion may result in faster strength gains too, so that’s a bonus.
• Customize your range of motion based on your body type and capability, but do try for what you reasonably can—don’t give up!
• Lower weights and focus on deeper movements like split squats or single-leg squats, but work up slowly if you have any difficulties to start with.
• Using exercises like the Bulgarian split squat and deficit split squat can improve hip mobility and strength (you’ll really need to see the video for this one)
• Fully controlling the range of motion is key to progress, even if it means going lighter; prioritize mobility over brute strength. Strength is good, but mobility is even more critical.
• Adding instability, such as raising the front foot in lunges, challenges muscles and increases mobility. Obviously, please be safe while doing so, and slowly increase the range of motion while maintaining control, avoiding reliance on momentum.
• Final tip that most don’t consider: try starting exercises from the bottom position to ensure proper form and muscle engagement!

For more on each of these plus visual demonstrations, enjoy:

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Want to learn more?

You might also like to read:

• Train For The Event Of Your Life!
• Building & Maintaining Mobility
• Avoiding Later-Life Falls

Take care!