My hip mobility has always been limited. Even in preschool, I found sitting cross-legged a challenge.
I realized recently that the only solution to this problem is to do more mobility work, so I decided to commit to four weeks of hip-opening exercises.
I’m no stranger to a challenge (I tried the 3-2-1 method for 30 days back in March), but I didn’t know where to start with hip mobility.
Luckily, help came in the shape of Lara Heimann, a physical therapist and yoga instructor.
Understanding tight hips
“While most people assume their hip muscles are just shortened and need stretching, the tight feeling is a combination of several factors,” explains Heimann.
I told her that my knees point upwards when I sit cross-legged and she explained that this is a sign my “external rotation and abduction range is limited”. Basically, I can’t move my legs freely from my hip joint.
This limited range of motion could be caused by issues with my hip capsule (a trio of ligaments around the hip joint), my glute medius (a large muscle in the butt), or other muscles like the deep rotators and adductors.
“To gain flexibility in a way that creates meaningful change, you need to incorporate a variety of strategies to relieve hip tightness,” says Heimann.
She created a 28-day plan for hip mobility, which should strengthen weaker muscles in my deep core, hips, abdominals, and spine, and lengthen tighter muscles such as my hip rotators and those found in my lower back and inner thighs.
Here’s the exact plan I followed, with details of the exercises I practiced daily.
Weeks one and two
90/90 hip switches
Good for: Internal and external hip rotation
Sets: 1 Time: 1-2 minutes
- Sit tall with your feet on the floor, knees bent and core engaged.
- Allow your knees to fall to one side, so that one hip is in external rotation and the other in internal rotation.
- Bring your knees back up and let them drop to the other side.
- Repeat.
Quadruped rockbacks
Good for: Hip flexion and hip capsule glide
Sets: 1 Time: 1-2 minutes
- Start on your hands and knees, with your hands under your shoulders and knees under your hips.
- Slowly bring your butt towards your heels.
- Return to your starting position, then repeat.
Supine figure 4 active stretch
Good for: Stretching glutes/piriformis
Sets: 1 Time: 1-2 minutes
- Lie on your back with your legs straight and cross your right ankle over your left thigh.
- Slowly bend your left knee and bring your left foot off the floor.
- Bring the knee toward your chest without using your hands or lifting your pelvis off the floor.
- Switch sides and repeat
Supported deep squat hold and breathwork
Good for: Joint decompression
Sets: 1 Time: 1-2 minutes
- Come into a squat, bending your knees while keeping your heels on the floor and your back straight.
- Hinge forward at your hips, so your chest points towards the floor.
- If you can, bring your hands to you ankles and hold them while your torso leans forward.
- Pause at the lowest point you can and take some slow breaths.
Week three
Standing hip CARs
Good for: Practicing controlled articular rotations
Sets: 1 Time: 1-2 minutes
- Stand tall and lift your right knee as if you are marching, keeping your pelvis straight and steady.
- Lower your knee to return to standing.
- Lift your right knee out to the right side, so that your hip is externally rotated.
- Lower your knee and return to standing.
- Lift your right knee in front again, as if you are marching.
- Lower your knee to return to standing.
- Lift your right knee and point it to the left, bring your right heel out to the right slightly so your right hip is internally rotating.
- Lower the knee and return to standing.
- Repeat on the opposite side.
Kneeling hip flexor eccentric slides
Good for: Active hip extension
Sets: 1 Time: 1-2 minutes
- Kneel on the floor with your torso upright and your back straight.
- Keep your pelvis stable and lean back. You should feel your glutes working to stabilize your pelvis.
- Return to the starting position and repeat.
Lateral lunge isometrics
Good for: Frontal plane and adductor release
Sets: 1 Time: 1-2 minutes
- Stand with feet hip width apart.
- Keeping your back straight, step to the right, bend your right knee and hinge at your hip so your chest tilts towards the floor.
- Straighten your right knee, lift your torso and return to the starting position.
- Repeat on the opposite side.
Glute bridge with marches
Good for: Activating the posterior chain and encouraging pelvic control
Sets: 1 Time: 1-2 minutes
- Lie on your back with your feet on the floor and knees bent.
- Keeping your upper back on the floor, push through your heels and lift your hips to perform bridge pose.
- Shift your weight into your left foot and raise your right leg in a march.
- Repeat on the other side.
Week four
Lateral lunges
Good for: Improving mobility range and control
Sets: 1 Time: 2-3 minutes
- Stand with feet wider than hip distance apart.
- Keeping your heels on the floor and back straight, bend your right knee and hinge at your right hip so your chest tips towards the floor.
- Straighten your right knee to stand again, then repeat on the other side, without removing your feet from the floor.
Hip airplane holds
Good for: Building stability in rotation
Sets: 1 Time: 2-3 minutes
- Stand on your left leg, bend your left knee and hinge forward so your torso is facing the floor.
- Keeping your left knee bent, bring your right leg up straight behind you.
- Place your right hand on your left thigh and slowly deepen the bend in your left knee, then straighten it slightly again so you’re moving up and down.
- Repeat on the other side.
Lizard lunge reach and twist
Good for: Dynamic strength
Sets: 1 Time: 2-3 minutes
- Start in a lunge position with your torso upright, left foot forward and right knee behind you on the floor.
- Bring your right hand in front of you to a yoga block, if you have one, or something that sits around shin height.
- Reach your left arm forward and then rotate your chest to the left, bringing your left hand behind you.
- If you can, pick up your right foot from the floor with your left hand. Keep your right glutes activated to prevent the pelvis from tipping to one side.
- Repeat on the other side.
Goddess mover
Good for: Activating external and internal rotation
Sets: 1 Time: 2-3 minutes
- Stand with feet slightly wider than hip distance apart, toes pointing out.
- Keeping your ribcage stacked over your pelvis, move into a squat.
- Bend your knees even further, then straighten them slightly, to pulse up and down in the squat position a few times.
- Hold a squat, then, keeping your toes on the ground, lift your right heel and spin it out to the right, so your knee points inwards and your right hip is internally rotated.
- Return to the squat position, then repeat on the left side.
My results
After doing these exercises for four weeks, I am more comfortable in certain poses, such as sitting cross-legged.
I first noticed some improvements in my hip mobility at around the half way point, when the exercises started to feel easier.
I took some before and after pictures of me in a butterfly pose and while I can feel a significant improvement, I can’t actually see a massive difference.
However, I did spend the weekend before the latter picture doing lots of running and cycling, which could have made my hips tighter.
Heimann recommended that, in addition to the above, I tried doing slow yoga mobility sequences once or twice a week, which I did. I found her quick YouTube flows easy to fit in at the end of the day.
After finishing the program, I can see some improvements in my mobility, but the main takeaway for me has been understanding how hip mobility works and knowing that it is something I can continue to improve.
I’ve also been more conscious of my posture while sitting at my desk, which is another upside.
