21 Hip Mobility Drills to Help You Feel and Move Better

Hip movement without control is a recipe for an injury. These exercises will improve your mobility and control.

The Spiderman Stretch

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The Spiderman Stretch

The Spiderman Stretch can be used to "open up the hip" into better external rotation and flexion.

We are doing this in a lunging pattern because it's easier to isolate one side at a time.

Skip to the 1:27 mark here for a video demonstration.

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The Spiderman Stretch can be used to "open up the hip" into better external rotation and flexion.

We are doing this in a lunging pattern because it's easier to isolate one side at a time.

Skip to the 1:27 mark here for a video demonstration.

In my years working with people's back and hip conditions, it's extremely common to find single-sided lack of movement in this position.

Let's work for symmetry.

Drive the front hip externally with the elbow.

Keep a long spine; rounding will only add to poor posture when squatting.

The intention is for the front hip, so don't over stretch the back one.

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Topics: SQUAT | BUILD MUSCLE | EXERCISES | HIP MUSCLES | MOBILITY WORK