Hip Mobility Drill (FIX SNAPPING HIPS INSTANTLY!)

Increase your mobility and build athletic muscle here…

Hip mobility is not only needed for injury free joints but to thrive with your current workout regimen. In order to get proper depth on the squat or deadlift, one must have full hip mobility to allow for the flexion needed to get down low. In this video, I show you a hip mobility drill that you can do to increase the inferior hip capsule that can cause tightness in the squat. With just a few repetitions of the exercise shown here, you can see an instant improvement in your squatting depth and mobility of your hip.

In order to perform this drill, you only need a resistance band and somewhere sturdy to anchor it. Begin by placing the band around your leg and into the crease of your hip joint on the side you feel you are lacking mobility. You want to set up your hip in the loose pack or open pack position if you want to allow for the maximum amount of impact from this drill. Trying to do mobility drills with a joint in its closed pack position is a waste of time since the capsular structures are maximally tightened around the hip.

The open pack position here is about 30 degrees of hip flexion and 30 degrees of abduction. This position can be achieved by kneeling on all fours and leaning forward a bit into extension. Once set up, you want to move your body laterally away from the anchor point so you get tension and distraction of the hip joint. People often think that the best way to distract the hip joint is to pull the leg straight down but that is not correct. If you look at the orientation of the ball and socket joint of the femur, the joint has to be pulled laterally in order to clear joint space before you can distract or mobilize the joint.

With the proper lateral distraction applied, you want to maintain the tension in the joint by contracting the muscles of the opposite hip and your core. Next, slowly sit your body back and let your hip travel up into flexion. This is used to simulate the motion at the joint during the squat or deadlift. If you encounter a portion in the range where you can’t go any further, you can either sit there for a bit and try to ease into more motion over time or you can pulsate through a two to three inch range and let the oscillations improve your mobility.

If performed correctly, you should see an instant increase in your hip mobility as soon as you are done. If you were experiencing pain in during a squat or deadlift, or were feeling a pinching or snapping hip when doing a rep…you should not feel it anymore. Keep in mind this is a short term fix and will require more attention to the muscles and mobility for a long term fix.

[vanillaglue]

i used to hate your vids, I don't know why... I was impatient and wanted you to get to the point. I have matured now and appreciate you because I realize how good you are. Respect.

[MrEngmar]

how?!? how is it possible that exactly everytime you have any issues or injuries Jeff comes up with a video explaining exactly what it is and how to fix it. he knows EVERYTHING!

[gazzmann]

This is excellent! I'm recovering from surgery, and had no choice but stay immobile for 8 months. Yes that's 8 months. I've gotten to a point where I can start doing light exercise and go for walks, but my hip feels extremely stiff, like it doesn't want to move. This is great information to get back to my normal hard working self. You're the best Jeff, for providing great info. Thanks.

[liz-sylj]

okay, i see from the comments that this guy doesn't answer questions. doesn't matter. i did this exercise and it was pretty much a game changer. my snapping hip felt better immediately. hope i'm not jumping the gun here, but seems like this is a keeper; the hip feels normal now. i'm imagining taking my resistance band everywhere with me, finding a sturdy post, and doing it whenever I need it.

[k...]

I got a large loop resistance band as a result of this video, since hip impingement has been interfering with all sort of movements, including some stretches. THIS TECHNIQUE IS MONEY. Jeff, thank you very much for putting this up, and keep the PT-related content coming. This is now the first thing I do before every workout.

[keithinglewill]

Athlean X is so bomb! I love the scientific approach to all of the videos. It's the only channel I feel gives the common person a complete understanding of their body while they perform various exercises. The extra insight is helpful when attacking painful areas or just working on a specific muscle group. Thanks Jeff!

[stunzng]

i like this guy, concise, good reasoning and totally honestly scientific. Many guys on yt post vids on training/mobility etc. This guy really does know what he's talking about

[turntwo]

This is the best Fitness/Workout channel out there. I have been working out for about 2 years now and almost all of my exercises came for ideas that Jeff introduced. Thanks so much man!

[timothyjohnson]

Outstanding overall balance, in total package of common sense wellness, maintenance, building, and recuperative
it or loose it!
Jeff, your a champion...thanks!!

[MrHeathcliff]

oh Jeff, dude, you´re awesome!
i have very hard popping hips, when i do laying leg raises + reverse crunches and some other movements, where i have to lift my legs up.
THANK YOU

[chocolatier]

This is the best channel on YouTube
Thank you Jeff

[mattmc]

This worked! My hips were so tight and painful and popping all the time for a couple of months, couldn't bend my knees anywhere close to my chest, trouble even walking! No matter how much stretching I tried, no relief. Finally decided to see a doctor about it a few weeks ago, but this pandemic broke out. Now, understandably, nobody will look at it for me for a while.


I found this video and did this a few times and I'm already feeling 10 times better, walking normally, able to exercise again, 80% of the pain is gone! Thanks for the video, you saved me a lot of anguish!

[xXJCubedXx]

Jeff, my man, I was just about to ask if you could make a video on hip popping and how to fix it. You're the best and I always love your content you post.

[amycece]

Hi Jeff, My name is Amy Griffin, I have just emailed Athleen X about an imbalance issue on my right side. Then I found this video and the one on the psoas solution. I think these will really help me, I was think my psoas is tight on the right side causing back pain, hip popping and elevated hip. This makes a lot of sense now, Thank you so much for all tour videos!

[moneykaile]

I asked for Jeff to make a video on this a couple weeks ago as I suffer from hip impingement. Thank you so much for making this video. You are truly awesome sir! I tell all my friends to subscribe to your channel because everything you say makes complete sense to me and I can relate/connect and get better. Thanks again. God bless Jeff Cavalier and the whole Athlean X team! :)

[danielwright]

Watching your videos has not only helped me get better results in the gym but has helped me fix issues with my posture, pain in my shoulders, pain in my hips and in my upper back. Thanks Jeff

[cvindi]

THANK YOU!!!! I already had my left hip replaced. My right hip was starting to have major pain like my left before surgery from osteoarthritis. All your videos really help us out a TON. Esp. this one. It did help me lower the pain from walking or standing up from siting for a whihle. THANK YOU again.

[kcwlmt]

this is great. As a sports massage therapist we use to do this for clients using a belt around our waist with the client on their back with the hip being worked on flexed as in the manner in the video. never thought of using a band to do it on myself. As a matter of fact I had forgotten about it altogether. Thanks Jeff.

[brrradley]

Mate this has just sorted my hip out. I’ve been doing physio for ages but nothing helped. Thanks so much!

[Liberator]

Jeff, do a video on glutes. But no marker, please.