‘The hips don't lie, but they definitely do tricks,' says a mobility coach: 3 moves you need for 'liquid' hip mobility

Female stretching her glutes using pigeon stretch outdoors in a park using a yoga mat — (Image credit: Getty Images)

In a world dominated by fitness hacks — some that work, some that are shamefully under-researched — it’s hard to know what will and won't truly improve hip health. If you need a lower-body mobility boost, look no further; we have you covered with these three beginner-friendly exercises that really help.

To do them, scroll on for top tips to help unlock tight hips, release tension from your joints and open your lower body. Focus on slow, controlled movement without rushing through the exercises, and try to avoid pushing past your end range — move to your limits, and focus on making small improvements over time rather than forcing your body.

I’m a mobility coach, and I spend my time teaching others to improve theirs. It’s time to develop liquid hip mobility — and this is how to get started.

3 moves for liquid hip mobility

1. Half frog (internal rotation)

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Half frog is the kinder alternative to full frog pose, which involves opening both legs at the same time to mimic the position of a frog resting. From this position, you can practice lifting your foot away from the ground while relaxing your bent knee into the mat or ground beneath you.

The exercise improves internal hip rotation, which is important for movements that involve moving your limbs closer to your body. Try propping up your knee on a yoga block to give you more space, if you prefer, as I have above. Otherwise, perform this with your leg resting on your mat.

2. Clamshells

The clamshell exercise doesn't just strengthen your outer glutes, the gluteus medius, which help abduct the hips; the move also opens your groin and stretches down the inner thighs, targeting the adductors.

I like to use a loop band above my knees for this move, but you can use your bodyweight if you prefer. Focus on keeping your body in the modified side plank position, with your elbow resting on your mat and your shoulder stacked over your forearm.

From here, slightly push away with your forearm so that you avoid dumping into your shoulder and putting pressure on the joint. Keep your hips, knees and ankles stacked, and focus on opening the top knee as far as you can.

3. Moving figure-4 stretch

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Sam demonstrating prone figure 4 stretch on back with left leg across right — (Image credit: Future)

Figure 4 stretch, also known as the modified pigeon pose, or the supine 90/90 exercise, is brilliant at simultaneously stretching your glutes and opening your hips. It's kind on the lower back because you are in a supported position on your mat, and you can also lay a towel or blanket beneath your hips for further support.

Start with your foot on the mat, knee bent, to begin with. When you feel more comfortable, lift both legs into the air toward your chest to deepen the stretch. If you can reach without forcing your shoulders away from the mat, hook your hands behind your leg to cradle the hamstrings and draw the leg closer toward you.

Keep your head on your mat and tuck your chin slightly to maintain a neutral spine. I recommend moving between the two positions, staying in each posture for a breath.

The routine

Start with 30 seconds per exercise (per side) and focus on your breathing. Repeat for 2-3 rounds. As you begin to melt away tension, you may want to extend the time spent in each exercise.

If you can, lengthen your inhale and exhale to 3-4 seconds and draw breath toward your stomach, like you are inflating and deflating a balloon. I recommend adding these beginner-friendly exercises to an existing mobility routine and repeating several times per week, or using them as a standalone mini circuit before a workout.

If you have an injury, health condition, or are pre or post-natal, speak with your physician before starting a new exercise regimen.

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Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course.

Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.

Having coached at fitness studios like F45 and Virgin Active and personal trained, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells.

She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.

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