Fitness trends come and go, but mobility training never goes out of style. In fact, trainers and physical therapists swear by it for good reason. Mobility comes with benefits like muscle activation, injury prevention, and decreased pain and tightness.

Mobility means having control throughout your available range of motion, says certified physical therapist Grant Yoder, DPT, of Indiana Physical Therapy. “Without the prerequisite mobility, we are missing out on being able to become as fit as we are capable of,” he explains.

General mobility is crucial, but your hips deserve some extra lovin’ thanks to the hours spent sitting, which can tighten, shorten, and cramp hip muscles and joints (thanks, #WFH). The hip is a ball-and-socket joint that allow the upper leg to flex, extend, rotate, and complete back-and-forth and circular motions.

Samantha Ciaccia, CSCS, is a certified strength and conditioning specialist and founder of Bell Mechanics.
Michael Esare-Beckson, DPT, is a physical therapist at Life Care Centers of America.
Grant Yoder, DPT, is a physical therapist at Indiana Physical Therapy.
Rachel Tavel, PT, DPT, CSCS, is a physical therapist and certified strength and conditioning specialist based in New York City.

It's no surprise that hip mobility plays a role in daily activities like picking up kids, walking up or down the stairs, and sitting down on the toilet (it's true!). “Humans are built to move and if we can’t move well due to poor mobility, the body eventually lets us know through pain,” says Michael Esare-Beckson, DPT, physical therapist at Life Care Centers of America.

Plus, if you have poor hip mobility, the joint tends to wear out faster, says certified strength and conditioning specialist Samantha Ciaccia, CSCS. As a result, the surrounding tissue gets tighter, which can cause pain and eventually lead to osteoarthritis, she explains.

There's good news, though! It doesn't take much time to combat poor hip mobility. All you need to do is include hip mobility on the reg (hint: at least three times a week) to prep your bod for training.

Ready to loosen up? Keep reading for the eight best hip mobility exercises, according to trainers and physical therapists.

Whether your range of motion feels infinite or your hips barely budge, try out these eight exercises, recommended by Ciaccia and Tavel, for a complete and efficient routine to improve your hip mobility.

Mobility training can be done any time (and every day), but Ciaccia recommends including four of these hip mobility moves at least three times a week. The prime time for this hip mobility circuit is before and after a lower-body workout.

Select four moves and complete the recommended reps for each exercise. Repeat the circuit two to three times.

Even if you feel like your hips are super tight, trust the process! “Staying consistent with routine is key for more long-term changes,” says Ciaccia.

With each repetition, try to sit the hips a bit deeper.

1. Drive through right heel to return back to start. Repeat on left side. Continue alternating for 10 reps.

1. Start on all fours with wrists stacked directly under shoulders and knees over hips.
2. Draw belly button to spine and, keeping back flat, lift the right knee until it is in line with the right hip.
3. Lower right leg with control. That's 1 rep. Complete 10 reps, then switch sides and repeat.

Nope. It’s important to note that hip mobility is different than flexibility and stability. They are all related, though. You can’t master one without the other, and keep in mind that your body responds to each differently. Here’s the breakdown, per Esare-Beckson:

They all work together, though. “If you're not flexible enough for a task, your mobility will be limited and you won't be able to stabilize the position, even if you’re able to get into it.”

So, when does stretching come into play? “Stretching can help with mobility as it will improve your available range of motion,” says Yoder. But once you gain that extra range of motion to reach new depth, it's important to incorporate strengthening exercises within your new available range of motion, he explains. Think lower-body push exercises, squat variations, and resistance band training.

“Stretching can help with mobility by temporarily increasing your range of motion and flexibility, allowing you to achieve better mobility at a joint,” says Rachel Tavel, PT, DPT, CSCS, the director of content at Wellen. Additionally, stretching can help reduce muscle stiffness and improve circulation, leading to improved mobility and overall efficiency of movement, she adds.

That said, stretching alone isn't the best fix. “Depending on how limited a person's mobility is, it may or may not be enough to improve it long-term,” explains Tavel. “A combination of stretching and strengthening is better for improving overall mobility and function.”

To improve hip mobility, you need to continuously move your body (particularly each joint) through its full range of motion, says Tavel. “This means varied movements and activities," she explains. “Variety is important, as different exercises target different muscle groups and movement patterns, preventing imbalances and asymmetries, which promotes better overall mobility.” You also want to limit your time in positions that minimize your range of motion.

Consider incorporating activities that challenge your balance, coordination, and strength, such as yoga, Pilates, or functional training, which can further enhance hip mobility, adds Tavel. Just keep in mind that a proper warm-up and gradual progression of difficulty and range is important. Listen to your body.

4. What causes poor hip mobility?

Poor hip mobility can be caused by several factors and medical conditions, but a sedentary lifestyle, fitness routine that lacks stretching or specific mobility exercises, and a life that limits varied movement patterns can all contribute to poor hip mobility, says Tavel.

Muscle imbalances like weak or tight hips, back, or leg muscles, postural issues, and a history of injuries and scar tissue can also limit hip mobility, adds Tavel. “Limited mobility in a single joint can impact the whole body, so it's best to address mobility issues early. One mobility issue often leads to another."

Bottom line: Working on your hip mobility will help you breeze through daily movements and achieve your true fitness potential.