The Ultimate Guide to Improving Hip Mobility: A Simple Yet Effective Routine

If you’re struggling with tight hips when squatting, running, or even just getting out of bed, you’re not alone. Hip mobility issues can significantly impact our daily activities and workout performance. In this comprehensive guide, I’ll walk you through an effective hip mobility routine that you can do in just 5-10 minutes at home.

Want to get a feel for these mobility drills visually? You can watch the video below for all the same information.

Understanding the Three-Step System for Hip Mobility

This straightforward but powerful routine follows a three-sequence system developed by renowned fitness expert Mike Robertson. The approach focuses on Release, Reset, and Reactive mobilization, creating a systematic way to improve hip mobility and function.

Required Equipment

To get started, you’ll need:

• A foam roller (or PVC pipe as an alternative)
• A lacrosse ball (or baseball/softball)
• A box, couch, or wall for certain exercises
• Optional: light weights or heavy books

Step 1: Release – Targeting Tight Tissues

The first phase focuses on releasing tight tissues that contribute to limited hip mobility. The primary areas we’ll target are the adductors, hip flexors, and glute/piriformis region.

Foam Rolling Sequence

1. Glutes and Hip Region
   • Sit on the foam roller
   • Lean toward one glute
   • Roll up and down 5-10 times (20-40 seconds per side)
   • For deeper focus, cross one leg over to target the piriformis
2. Hip Flexors and Quads
   • Position the roller in your hip crease
   • Roll forward and back, focusing on the hip area
   • Optional: include quad area for additional benefit
   • Spend 20-40 seconds on each side
3. Lateral Hip
   • Turn sideways on the roller
   • Roll from top of hip bone to mid-thigh
   • Rotate leg for varied pressure
   • Focus on problem areas for 20-40 seconds each side
4. Adductors
   • Straddle the foam roller
   • Position it in the groin area
   • Roll with bent or straight knee
   • Maintain 20-40 seconds of rolling

Lacrosse Ball Work

For deeper tissue release:

1. Global Glute Roll
   • Place ball under one glute
   • Make circular motions both clockwise and counterclockwise
   • Focus on outer hip area
2. Piriformis Release
   • Position ball under sit bone
   • Cross leg over opposite knee
   • Make small movements to release tension

Step 2: Reset – Breathing and Alignment

The reset phase uses breathing techniques to realign the pelvis and hips, maximizing your range of motion for the next phase.

90/90 Breathing Drill

1. Position yourself with feet elevated on a box or couch
2. Maintain 90-degree angles at hips and knees
3. Activate hamstrings by pulling knees toward ceiling
4. Reach arms forward while maintaining relaxed lower back
5. Perform 5-8 breath cycles:
   • 5-8 second inhale through nose
   • 5-8 second exhale through mouth

Step 3: Reactive Mobilization

This final phase includes specific stretches to improve hip mobility.

Couch Stretch for Hip Flexors

1. Kneel with back foot elevated on couch/box
2. Keep front leg at 90 degrees
3. Use an object for balance if needed
4. Maintain proper posture while reaching forward
5. Perform 5-8 breath cycles
6. Optional: add glute squeezes during exhale

Pigeon Stretch Variations

Elevated Version

• Place one leg on elevated surface
• Keep back leg straight
• Maintain tall chest position
• Breathe for 5-8 cycles

Floor Version

• Position front leg in pigeon position
• Place back knee behind opposite ankle
• Reach back through hands
• Focus on posterior capsule stretch

Bretzel Stretch

1. Lie on one side
2. Grab same-side ankle
3. Cross opposite leg across body
4. Roll back with exhale
5. Aim to keep knee close to ground
6. Complete 5-8 breath cycles per side

Weighted Adductor Stretch

1. Sit against wall in butterfly position
2. Place weights or books on inner knees
3. Allow weight to create gentle pressure
4. Perform 5-8 breath cycles
5. Optional: add manual pressure during exhales

Important Notes for Success

The sequence order matters significantly for optimal results. Following the Release-Reset-Reactive progression ensures proper tissue preparation and maximum benefit. This routine can help:

• Improve squat and deadlift performance
• Enhance running mechanics
• Reduce low back pain
• Increase overall movement comfort

Perform this routine daily for best results, taking just 5-10 minutes of your time. Consistency is key to seeing improvements in your hip mobility and overall movement quality.

Remember to listen to your body and adjust the pressure and intensity according to your comfort level. While some discomfort is normal during mobility work, sharp pain should be avoided.

Looking to improve your movement quality and reduce pain? Contact us to set up a remote or in-person evaluation and consultation to get a plan specifically designed for you!