Club Benefits
Boosting mobility and opening your hips might feel impossible if you have particularly bothersome joints or tight muscles, but I promise you that anyone can make improvements with the right exercises, some consistency and patience.
This is one move I teach to beginners looking to improve hip mobility, unlock better joint health and relieve tension in the lower body. While this exercise is accessible, I urge anyone working with a specific injury or health condition to consider speaking with a physician or physical therapist first before trying anything you find online.
What is the exercise for hip mobility?
Just like lifting weights, hip mobility exercises must be performed at least once or twice a week to notice any real change. Like building strength or growing a muscle, you won't notice lasting improvements unless you apply the right amount of challenge to your body and stick at it, adapting things as you go along.
You might still notice temporary relief from stiffness or tension, but really, let's think about those long-term gains. With that in mind, aim for 8-12 reps of this exercise, several sets and repeat several times a week if you can (even if you just start with once or twice). You can perform it standalone or add it to an existing routine. Not sure where to start? These 4 moves unstick your hips better than stretches like pigeon, in my humble opinion.
Take your time and move slowly through the reps with as much control and range as possible. Ultimately, it means squeezing the most juice out of the exercise, and this will help you build a mind-muscle connection, stability and activation.
As you move, notice if you try to force anything. Yes, push to an uncomfortable place (that's where the real change can be found), but don't cause pain or harm to your body; it's a fine line.
And remember, a good routine feels sustainable, so try to find some enjoyment by playing some music or sticking on a show you love while you do it.
These movements might not feel easy straight away, and some exercises may never quite land for you or your body, and that's okay. Just keep showing up to the mat ready to learn and give things a try. Over time, you'll notice what does and doesn't work for you, and you can adapt your routine accordingly.
My dad, whom I have been training for six years, can do things with his body now that he would never have believed possible, so think of it as an investment in your longevity.
Single-sided corkscrews
The single-leg corkscrew works by internally and externally rotating your hip joints as you draw your toes forward, then turn them upward to face the ceiling; you're isolating one side of the body at a time, which allows you to individually work on both sides of the body without a more dominant side taking over.
I guarantee one side will feel tighter than the other, and you may find you have less range of motion available on one side, which is completely normal. Just move to your limits and simply notice how both sides of the body feel while performing the exercise.
Focus on the rotation and keep your hips square to the front of the space without letting other body parts move or take over. Internal rotation is just as important as external rotation for overall pelvic function, so moving in both directions is crucial for boosting hip health.
- Start on your knees, then extend your left leg to the left side. Rest on the inner part of your left foot, toes pointing forward
- Place your hands on the ground in front of you or stay tall through the spine and keep your hands on your hips; either is fine
- Slowly and with full control, rotate your hip and turn your left toes to point toward the ceiling. Notice a stretch down the hamstrings as you now balance on your left heel, foot flexed
- Rotate the toes to face forward again, noticing how the stretch moves to the inner thighs or adductors
- Complete 8-12 reps on your left side, then switch sides. Remember to breathe throughout and avoid swinging your hip.
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