I'm a personal trainer: This is the No. 1 mistake I see people make with hip mobility (and the 3 moves that actually fix it)

Building mobility isn't the same as increasing flexibility, and there's a recurring theme I can spot in people who are trying to increase hip mobility, which is this: prioritizing stretching over developing a better range of motion.

I still believe there's a time and place for stretching muscles, but it's mobility you want to focus on if you have stiff hips that don't move or function well. And trust me, sitting in pigeon pose or other static stretches here and there won't deliver more mobile hips, even if they may provide temporary tension relief or a flexibility boost.

And to build mobility into your routine, you need to focus on a combination of movement, strength, and control. So, if you're tired of stiff, painful, or immobile hips, try these three completely beginner-friendly exercises you can do anywhere with just one of the best yoga mats.

Watch: 3 moves for stronger hips

If you're new to mobility, stretching, or exercise, I strongly advise looking into the differences between stretching vs mobility to help you understand what works better for your body. But in short, stretching focuses on developing muscle flexibility (think about touching your toes as a basic example, and whether your hamstrings allow for this), whereas mobility uses strength and control through repetitive movement to improve the range of motion in your joints.

Both matter, but if your joints are immobile, having flexible muscles will only get you so far.

Check out these three moves to help you get started. And remember, if you have an injury or health condition, or you experience any pain related to these exercises, seek medical advice and speak with a physician for personalized guidance.

What are the benefits?

Each of these exercises brings something slightly different to the table, so let's look at them more closely. Note that for all these exercises, you must engage your core for stability and to help control each movement. Don't rush, and move slowly.

It doesn't matter if you can't get very far into each exercise, as this just provides a solid indication of where your body is currently and will give you an idea of which areas of your body need work. You can repeat these exercises several times a week as part of your wider routine or as a standalone mini-mobility routine, noticing how they might feel different over time. Maybe you can move a knee further than before, or your hip opens up more after a month or two.

For each exercise, aim for 8-12 slow reps on each side of your body. Repeat 2 sets if you have time.

• Exercise 1: From a supine position, you're going to "open the gate" with your right leg, then rotate both legs over to the other side, "open the gate" with your left leg, then rotate back to the first side. This opens the hip (abduction), activating the gluteus medius muscle, then gently twists the spine and hips as you take your legs from one side of the mat to the other. It's great for relieving low back pain, especially if you suffer from sciatica. This is about control, not swinging.
• Exercise 2: Internal and external rotation of the hips allows you to move your limbs properly; even though we talk a lot about "opening the hips" in fitness, being able to draw your knee toward your body is equally as important. From a supine position, place your heels on the ground wider than your shoulders. As you draw your left knee over to your right side, tap the outside of your right knee to the ground, too. Rotate your hips to do the same on the other side. Keep your shoulders pressed down throughout.
• Exercise 3: Butterflies focus on opening the hips and stretching the groin; you may feel this down the inner thighs (the adductors) and in the outer glutes (the gluteus medius), too. As with all the exercises, focus on pressing your lower back gently into the mat so you can't even slide a piece of paper between your back and the mat. Engage your core and don't force your knees open, just let gravity do its thing. From a supine position, bring the soles of your feet together, then open and close your knees, like a butterfly fluttering its wings.

When muscles like your hips are stiff, it's common for your back to take more load than it should, causing postural issues and pain in the long term. Improving hip mobility will help prevent overcompensation so your hips and spine can function properly. That doesn't just make everyday tasks easier, but will improve exercise performance, too.

Remember that your pelvic floor technically counts as part of the network of core muscles in your body, so building strong muscles in your core, groin, and pelvic region will also reduce pain and stiffness in your back and lower body. It's all connected!

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

Follow Tom's Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds.

More from Tom's Guide

• I tried these glute bridge variations to strengthen my hamstrings — here's what happened
• Push-ups are the exercise you can do anywhere — 3 variations to try if you want to build chest strength
• Sit all day? Try these 7 back exercises from a physical therapist right now