Fix Your Tight Hips
Struggling to hit depth in your squats? Feeling restricted during deadlifts? Or spending long hours sitting at a desk each day?
Tight hips can limit mobility, affect lifting mechanics, and contribute to stiffness and discomfort both in and out of the gym. The personal trainers at Athlete's Care Leaside share three simple exercises designed to improve hip mobility, help you move more efficiently, and get more out of your training.
Whether you're looking to improve your squat depth, optimize your deadlift setup, or simply counteract the effects of prolonged sitting, these exercises can be a valuable addition to your routine.
Three Hip Mobility Exercises to Try
1. 90/90 Hip Rotation Stretch
This exercise targets the deep hip rotators and helps improve internal and external hip rotation.
How to perform it:
- Sit on the floor with both knees bent.
- Position your legs in a "90-90" setup.
- Slowly rotate from side to side while keeping your chest upright.
- Move only as far as comfortable.
Perform: 3x8 reps per side.
2. Dynamic Couch Stretch
Tight hip flexors are common among individuals who spend much of the day sitting.
How to perform it:
- Start in a half-kneeling position.
- Gently shift your body forward while maintaining an upright posture.
- Squeeze the glute of the kneeling leg to increase the stretch.
Perform: 3x30 seconds per side.
3. DB Glute Bridges
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This mobility exercise helps activate glutes, allowing the muscle to contribute to your workout.
How to perform it:
- Lie on your back with your knees bent.
- Squeeze your glutes and raise your hips
- Relax into the position while breathing deeply.
Perform: 3x10 reps
The Bottom Line
Hip mobility plays an important role in efficient and comfortable movement, whether you’re doing deadlifts, squats, sitting for long periods, or staying active through your regular day-to-day activities. Adding a few targeted mobility exercises to your routine can help reduce stiffness, improve movement quality, and keep you feeling your best.
If you’re struggling with recurring hip tightness, the team at Athlete’s Care can help assess your movement and develop a personalized plan to keep you feeling strong and injury-free.
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