MOBILITY
EXERCISES
REDUCE HIP PAIN
Mobility Workout
What Causes Poor Hip Mobility?
✅ Overuse (running, cycling)
✅ Inactivity (sitting at a desk all day)
Mobility Workout
How Can I Improve My Hip Mobility?
A combination of hip stretches and hip strengthening exercises can improve hip mobility.
Mobility Workout
90/90
HIP
STRETCH
1
Targets:
The muscles around the hip joint — glutes, piriformis, psoas, hip flexors, hip abductor muscles and hip adductor muscles.
90/90
REAR KNEE/
HEEL LIFT
2
Targets:
Gluteus medius and minimus, quads, inner thighs, lower back, hip abductors, and hip adductors.
HIP
CARS
3
Targets:
Hip flexors, hip extensors, hip abductors, and hip adductors.
FROG
ROCK
4
Targets:
Inner thighs, outer hips, glutes and lower back.
COSSACK
SQUAT
5
Targets:
Hip, knee, and ankle mobility. As well as increases flexibility in the hamstrings and adductors (inner thighs).
1. 90/90 Hip Stretch
2. 90/90 Rear Knee/Heel Lift
3. Hip CARs
4. Frog Rock
5. Cossack Squat
DO IT:
Perform for 30-60 seconds.
Screenshot
Workout
FULL Workout
Try the FULL
7-Minute
Routine!
FULL Workout
Looking for more hip flexor stretches and exercises? Tap below!
Hip Flexor Stretches