Six Moves for Mobile Hips

Trying to unlock your hips but don’t know where to start?

Here are six of my favorite hip mobility exercises and a few tips on when I use each...

Adductor Rockbacks - great for helping athletes get a wider squat stance. Not every athlete benefits from a wider stance but athletes with stiff ankles and long thighs often do.

Banded Hip Flexor Stretch - limited hip extension from tight hip flexors? This is my go-to stretch. Focus on not arching your back as you perform it!

KB Hip Shift - Same at the Adductor Rocks, these are great when athletes need a wider stance in their squat or a better ability to open up the groin in the sumo deadlift.

Banded Hip IR Lifts - for athletes with stiff hip internal rotation, squat depth will often be limited and/or uncomfortable. This is a great stretch for opening hip rotation.

Posterior Hip Stretch - if the pigeon helps but doesn’t fully unlock your hips, try this instead! Externally rotate your leg, shift your weight towards the side your stretching, keep a tall chest as you sit back. Much better than your typical pigeon.

Pigeon Drops - take the bench pigeon stretch up a notch by adding motion to it. Sink into the stretch then squeeze your glutes to lift out.

-- #barbellphysio #thebarbellphysio
The Barbell Physio - Improving the world’s of athletic performance, injury prevention, and rehabilitation. Specializing in helping improve the strength, mobility, and technique necessary for barbell athletes such as those participating in CrossFit, Olympic weightlifting, and powerlifting.
.
.
.
Follow me on social media: