Hip Mobility Exercises to Improve Flexibility and Movement

Tight hips are a very common issue, particularly for people who spend long periods sitting, exercising regularly or recovering from lower back, hip or lower limb injuries. Reduced hip mobility can contribute to stiffness, discomfort and difficulty with activities such as squatting, walking, running and changing direction during sport or exercise.

While stretching is often recommended for tight hips, mobility exercises can also play an important role in improving movement and joint control. Mobility drills help train the hips to move through a greater range of motion while also improving coordination and muscular control around the joint.

One simple and effective hip mobility exercise is the “90/90” or “Z-sit” hip rotation drill. This exercise involves sitting on the floor with both legs bent in a “Z” position and rotating the hips from side to side while keeping the tailbone grounded. The movement challenges both internal and external hip rotation, helping improve flexibility and control through the hips and pelvis.

This type of exercise can be particularly helpful for people experiencing:

• Hip stiffness
• Reduced flexibility
• Lower back tightness
• Difficulty squatting
• Sports-related mobility restrictions
• General movement limitations

Performing hip mobility exercises consistently can help improve overall movement quality, reduce stiffness and support better function during exercise and daily activities. Starting with controlled repetitions and working within a comfortable range is important to avoid aggravating symptoms.

At Spine & Sports Physiotherapy, our Physiotherapists and Exercise Physiologists can assess your mobility, identify contributing factors to hip stiffness or pain, and create an individualised rehabilitation or mobility program tailored to your needs and goals.