Unlock tight hips using these three tried and tested hip-opening exercises to reduce stiffness in your lower body. I'm a personal trainer, and I come back to these exercises time and time again whenever I've been sitting at my desk for too long or have overdone it in the weight room.
You only need to spend a few minutes on each, and you don't need any equipment; I do recommend a plush mat from our best yoga mats guide, though, as you'll spend some time on the floor.
It should take you no longer than 10 minutes to improve mobility on the spot -- although I recommend using these moves regularly, at least a few times a week, if you want to see long-lasting change over time.
If you're currently injured, I advise speaking with a qualified medical professional, like your physician or a physio, first.
Unlike stretching, mobility drills move your joints through a full range of motion, which impacts the quality of your movement mechanics. Developing muscular flexibility is all good and well, but if you can't move your body properly to perform stretches, it won't get you that far.
Mobility means movement, using a combination of strength and control. When performed regularly and in conjunction with stretching, your body is more likely to be injury-proof as you age, helping you stay doing the activities you love for longer.
I've put together the ultimate stretching vs mobility guide to help you decide how to get your warm-up and cool-down routines underway. This routine is pro stretching and mobility, prepping and priming those tight muscles and joints for exercise and improving functional fitness.
"Froggies" strengthen your quads and hamstrings, both muscle groups that attach at the hips. Through hip and knee flexion and extension, you'll work the front and back body, but most importantly, the deep squat opens up the hips, lower back and groin.
The more your hamstrings open, the more you might be able to bring your feet closer together. Just remember to avoid collapsing your knees inward.
2 sets of 8-10 reps
Traveling pigeon is a more knee-friendly variation on the pigeon pose. You can perform it from the seated position and chose to stay there, or lift your butt and start moving forward and backward to work your hips harder.
3 sets of 8-10 reps
Internal hip rotation can improve your hip health tenfold. Your hips internally and externally rotate, depending on the movement you're performing. While we tend to focus a whole lot more on external rotation -- hence, hip-opening exercises -- internal rotation actually boosts range of motion far more than we give credit for. I recommend both for developing optimal hip function.
2 sets of 8-10 reps
Move slowly and with control to improve your mind-muscle connection. If you experience particular areas of tightness, move into them, breathing calmly throughout. If you reach over 6/10 for pain, stop and rest.