These 4 moves unstick your hips better than stretches like pigeon — trust me, I'm a mobility coach

Consistency and repetition get you results when you're trying to build strength and muscle in the gym or focus on fat loss, and the same goes for improving mobility. I've got four moves you need to try if you want to move better and feel freer in your joints and muscles, and they're the key to unlocking joint health in the long-term.

But just like lifting weights or flowing through a yoga routine, hip mobility exercises must be performed as part of a wider routine at least once or twice a week to increase range of motion and boost overall function. Although you might notice temporary improvements and relief from stiffness and tension, let's think about those long-term gains.

I also recommend one of the best yoga mats to help support your knees and spine, along with a band if you have one, but that's optional.

Watch Sam's 4-move routine:

Aim for 8-12 reps per side or roughly 45 seconds per side. Two rounds is plenty. Take your time and move slowly rather than rushing through the reps; this will help you build mind-muscle connections and improve stability, activation and control.

I find playing some music helps me connect with my breath and relax, but this is optional.

Try to maximize your range of motion during every exercise without forcing anything; there's a very distinct difference between pushing to a place that's uncomfortable for positive growth versus moving in a way that is harmful or painful for your body. It should feel like a mindful practice rather than a chore, so try to be present and move fluidly.

Remember, these movements might not feel easy or achievable straight away; true mobility takes a while (and commitment) to build. It takes consistency and showing up to the mat to perform mobility exercises over the days, weeks and months to see noticeable gains in your movement, strength and control over the years to come.

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.

That said, you should feel some benefits almost immediately, and especially if you're heading into a workout straight after.

The routine starts with internal hip rotation, which involves drawing your knee closer to your midline. Focus on keeping your hips square to the ceiling without rotating to one side; your shoulders and butt should both touch the mat.

Internal rotation is just as important as external rotation for overall pelvic function, so although we focus heavily on opening up the body, remember to move in all planes of motion to build better balance.

Next up, we work on hip abduction, moving the knee away from the midline, targeting the gluteus medius or outer glutes. As your knee reaches hip height, draw your leg forward and plant your foot on the mat, coming into a wide lunge, which opens up the groin and stretches the opposite hip flexor.

The third exercise is a figure-4 stretch, which hits the glutes and opens the hips, but we add motion into the mix as well. Keep your core engaged and distribute your weight through your hands and one foot, activating your arms and shoulders as you sweep your hips forward and backward.

If you don't want to perform this exercise seated, you can lie on your back instead (pictured above).

Finally, we move into leg openers. Your core and upper body work hard to stay upright and stable without collapsing or hunching as you open and close one leg at a time; this stretches your groin and adductors (inner thighs) while working your quads, outer glutes and hip flexors to keep the leg lifted and active as you move.

You might need to take extra breaks to begin with and split your reps; if that's the case, be kind to yourself and focus on the quality of reps rather than the quantity. Over time, you might choose to add a loop band above your ankles or knees for some moves to increase the intensity.

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