For Hip Pain, Pinching, Discomfort, and More

Improving your hip mobility can be one of the biggest game-changers for moving and feeling better. 

I’ve spent the last 13 years as a physical therapist with 13 years of experience, I’ve found the best exercises for tackling this issue. However, it’s not a one-size-fits-all approach. 

To get the best results, you need to know where you’re restricted in your hips. This allows you to choose exercises that target specific problems. In this blog, we’ll cover how to test for your hip mobility restrictions and provide a sequence of exercises to address them.

Step 1: Testing Your Hip Range of Motion

To determine the best exercises, we need to understand how your hips and pelvis move. Most of your hip muscles attach to your pelvis. We’ll look at four tests to pinpoint your specific restrictions.

Test 1: Straight Leg Raise

• Lie flat on your back with palms up.
• Straighten one knee and lift your leg up.
• Stop when the opposite leg moves or you feel tension.
• Aim for 70 to 90 degrees of motion without moving the down leg.

If you’re limited, focus on exercises for the bottom part of the pelvis.

Test 2: Hip External Rotation

• Lie on your back with one knee bent and the other leg straight.
• Let your leg fall to the side without twisting your lower back.
• Your knee should be one to two fist lengths from the ground.

This tells us about the upper part of the pelvis and low back.

Test 3: Hip Internal Rotation

• Similar setup as external rotation.
• Let your knee go across the opposite leg without twisting your lower back. 

Your knee should pass the opposite thigh without twisting your back.

Test 4: Thomas Test

• Lie on the edge of a bed or table with your knees facing the ceiling.
• Lower one leg without arching your back.
• Aim for your thigh to be parallel to the ground.

This test shows if you’re shifting your weight forward.

Addressing Specific Hip Mobility Issues

Now that we’ve tested your hip range of motion, let’s dive into exercises tailored to your specific restrictions.

Hella Stiff

You fit into this category if:

• All tests are limited

Sound like you? Try these exercises:

1. Side Lying with Yoga Block

• Lie on your side with a yoga block under your rib cage.
• Take slow, four to six count breaths.
• Hold for 30-60 seconds per side.

2. Full Body Roll

• Lie with arms out and legs at 60 degrees.
• Log roll your body, lifting your knee and sliding your arm.
• Hold for 2-3 minutes per side.

Swayback

You fit into this category if you are limited in:

• Straight leg raise
• Internal rotation
• Thomas Test

Give these a shot if that’s you.

1. Stomach Lying with Arm Out

• Lie on your stomach with one arm out and the opposite leg straight.
• Press the inside elbow and knee into the ground.
• Hold for 30-60 seconds per side.

2. Swiss Ball Frog Breathing

• Lie on your back with feet together and knees apart.
• Press into a Swiss ball or foam roller.
• Hold for 30-60 seconds.

3. Box Squat with Heels Elevated

• Point feet outward and sit to a box with a 90-degree angle.
• Inhale as you lower, exhale as you rise.
• Do 2-3 sets of 10 reps.

Anterior Pelvic Tilt

You’ll be in this category if you have the following restrictions:

• External rotation
• Thomas Test

Here are your moves.

1. Hooklying

• Lie on your back with feet flat.
• Press heels and big toes down WITHOUT lifting waistband off the ground
• Hold for 30-60 seconds. Taking slow breaths throughout

2. Legs Up with Knees Straight

• Lift legs and straighten knees.
• Reach arms slightly upward.
• Hold for 30-60 seconds. Taking slow breaths throughout

3. Wall Squat

• Stand one to two feet from the wall.
• Squat down and keep the waistband in contact with the wall.
• Hold for 30-60 seconds.

Asymmetrical Presentation

You’ll be this if you present with the following limitations:

• One hip has limited internal rotation AND FULL external rotation
• The other hip has limited external rotation AND FULL internal rotation

Don’t skip to this because you feel asymmetrical. These moves are more challenging. Skip ahead too quick and your results won’t stick.

1. Side Lying Armbar (limited leg on top)

• Lie on your side with the limited leg bent at 90 degrees.
• Top arm reaches a weight toward teh ceiling
• Roll to your back on the inhale, roll back on the exhale.
• Do 2-3 sets of 10 reps.

2. Hooklying Hip Shift

• Press feet straight down. Keeping waistband on the ground
• Shift limited knee forward (IR), and opposite side back.
• Hold for 30-60 seconds. Taking slow breaths throughout.

3. Front Foot Elevated Split Squat

• Use the limited leg as the back leg.
• Drop into a split squat, heavy on the front heel.
• Hold for 30-60 seconds.

Advanced Exercises for Hip Mobility

Once you’ve nailed the earlier moves, move onto these beasts: 

1. Single Leg RDL

• Soften the knee and push hips back.
• Hold for 30-60 seconds.

2. Ramp Goblet Squat

• Hold weight at chest height and squat slowly.
• Stay heel heavy
• Do 2-3 sets of 8-12 reps.

3. Bottoms Up Split Squat

• Start in half kneeling
• Barely lift your body off the ground.
• Keep heavy on the front heel
• Hold for 30-60 seconds.

Sum Up

Improving your hip mobility can change the way you move and feel. Follow these tests and exercises to target your specific restrictions. 

With consistency, you’ll see significant improvements in your mobility. Stick to the sequence, recheck your measures, and adjust as needed. Happy moving!