Are You Prioritizing Mobility in Your Fitness Routine?

Here’s Why You Should!

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Summer is just around the corner, which means more time outside, more movement, and (hopefully) more fun! But before you lace up your running shoes or hop on your bike, let’s take a moment to check in with our bodies—specifically, our hips.

Yep, those hardworking joints that power us through workouts, walks, and everyday movement often don’t get the love they deserve. If you’re feeling tight, stiff, or just not moving as smoothly as you’d like, this is your sign to start prioritizing mobility.

Why Should You Care About Hip Mobility?

Let’s be real—nobody wants to feel like the Tin Man halfway through a run or struggle to get up from a squat. Keeping your hips mobile:

✅ Helps you move more efficiently
✅ Reduces your risk of injuries
✅ Supports good posture and alignment
✅ Makes everyday movements (like bending, twisting, and walking) feel easier
✅ Enhances recovery and overall comfort

If you’ve been ignoring tightness or stiffness, don’t worry—it’s never too late to start working on it!

Start with a Quick Body Scan

Before jumping into any new mobility routine, take a moment to check in with yourself. This doesn’t need to be complicated—just a few minutes to mentally scan your body and notice any areas of tension.

Here’s how you can do it:

1️⃣ Find a quiet spot. Sit or lie down somewhere comfortable.
2️⃣ Take a deep breath. Relax and bring your focus to the present.
3️⃣ Scan your body. Start at the top of your head and work down to your feet, noticing any tightness or discomfort—especially in your hips.
4️⃣ Take action! If you find tight spots, it’s time to give them some attention with targeted stretches and mobility work.

The Best Hip Mobility Exercises

Now that you know why hip mobility matters, let’s get into six simple exercises that will help loosen up your hips and improve flexibility.

1. Figure Four Glute Stretch

👉 Great for stretching the glutes and lower back.

✅ Lay on your back and lift your knees toward your chest.
✅ Cross one ankle over the opposite thigh (like a figure four).
✅ Hold for 45 seconds to a minute, then switch sides.

2. Tabletop One-Leg Hip Circles

👉 Helps loosen the hip joint and improve range of motion.

✅ Start in a tabletop position (hands under shoulders, knees under hips).
✅ Lift one knee toward your chest and draw big circles in both directions.
✅ Do five circles each way, then switch legs.

Pro Tip: Keep your core engaged so only your hip moves!

3. External Rotation Clams

👉 Strengthens the glutes and hip stabilizers.

✅ Lay on your side with knees bent and stacked.
✅ Keep heels together and open the top knee without shifting your torso.
✅ Repeat 6-8 times, then switch sides.

4. Internal Rotation Side Lying

👉 Targets the often-overlooked internal rotators of the hips.

✅ Same setup as the clamshell exercise.
✅ This time, lift your top heel while keeping your knees together.
✅ Repeat 6-8 times, then switch sides.

5. Plie Squat with Elbows on Thighs

👉 Opens up the inner thighs and hip flexors.

✅ Stand with feet wider than your shoulders, toes turned slightly out.
✅ Drop into a squat and place elbows on your thighs for support.
✅ Hold for 45 seconds to a minute.

6. 90-90 Hip Opener Low Lunge

👉 Stretches hip flexors and strengthens stabilizers.

✅ Step one leg forward into a low lunge, keeping both knees at 90 degrees.
✅ Engage your core and hold for a deep hip stretch.
✅ Switch sides after 30-45 seconds.

With consistency, you’ll likely start feeling a difference within a few weeks. Some of you might notice immediate relief, while others may need more time to see big improvements. The key is to stick with itand make mobility work part of your routine—just like strength training and cardio.

Here’s what helps speed things up:

✔️ Doing mobility work at least 3-4 times per week
✔️ Adding dynamic stretches before workouts
✔️ Keeping up with hydration and recovery
✔️ Listening to your body and making adjustments as needed

Final Thoughts…

Prioritizing hip mobility isn’t just about feeling less stiff (though that’s a nice bonus!). It’s about moving better, reducing pain, and setting yourself up for long-term success in your fitness journey.

So, take a few minutes today to check in with your body. Try these exercises, be consistent, and watch how much better you start to feel!

And if you’re looking for more guidance on stretching, mobility, and injury prevention, let’s chat—I’d love to help you move and feel your best! 💪

Stay strong and keep moving,
Coach Misty