03/18/2026
Tight hips? Your body might be asking for mobility, not just stretching.
If you sit a lot, run, lift, or are recovering from injury, hip mobility can make a huge difference in how your body moves and feels.
Your hips need both mobility and control to move well and support the spine, knees, and pelvis. These three exercises help improve hip joint movement while activating the muscles that stabilize it.
Try adding these to your routine:
1️⃣ Prone Knee Extension
Activates the posterior chain and encourages proper hip extension mechanics.
2️⃣ Prone Hip Internal/External Rotation
Improves rotational mobility of the hip joint, which is essential for walking, running, and changing directions.
3️⃣ Hip CARs (Controlled Articular Rotations)
A powerful way to take the hip through its full range of motion while building joint control and awareness.
Move slowly and stay within a pain-free range. Quality of movement matters more than speed.
If your hips feel tight, pinchy, or limit your activity, there may be an underlying mobility or stability issue that needs to be addressed.
Healthy movement starts with healthy joints.
