The 8 Best Drills To Unlock Your Hip Mobility - The Barbell Physio

The 8 Best Drills To Unlock Your Hip Mobility

Unlock Hip Mobility

The 8 Best Drills To Unlock Your Hip Mobility

Hip mobility is crucial to the fitness athlete wanting to perform optimally. When working on mobility, we want long-standing improvements in mobility that also translates to improved performance. And that’s exactly what you’ll get with these eight hip mobility drills.


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hip mobility overhaul


9090 Breathing

Perhaps my favorite hip mobility drill of all time is 90/90 breathing as it teaches athletes to slightly posteriorly tilt the pelvis, which will allow for more hip mobility into flexion and serves as a great step towards teaching proper bracing for heavier loads. I’ve previously written about how this can rapidly improve hip mobility and helped me add twenty pounds to my clean in one month.


9090 Hip PAILS & RAILS

This drill has recently become a game-changer for many of the athletes I work with as they have only seen short term range of motion changes with the hip mobility drills they performed until they added these PAILS & RAILS in (progressive & regressive angular isometric loading strategies).

This stretch targets the deepest hip muscles and capsule, two areas commonly forgotten, and rapidly will open up your hip mobility, squat depth, and improve back pain.


Goblet Squats

When it comes to improving squat-specific hip mobility, there is NOTHING better than eccentric isometric goblet squats. By performing a slow negative (eccentric) and then pausing in the bottom (isometric), you get your nervous system owning proper positioning. By performing these with a goblet squat, you have the added assistance of the anterior weight, which often helps athletes squat a bit lower. Combine these two strategies, and you will unlock some serious hip mobility.

Band Pullover SLR

So often, athletes blame their hip mobility problems on tight hamstrings. But when I assess their hamstring flexibility, more often than not, their PASSIVE hamstring motion is good. They just lack the ability to actively move through their full range of motion. That is where the band pullover straight leg raise comes in. This exercise will help athletes activate their core and move their hamstring through its’ full available motion.


Hamstring PAILS & RAILS

SOMETIMES, passive hamstring flexibility is to blame, and we need to work on improving the tissues ability to elongate. BUT we don’t want to end up in the previous scenario where passive motion is good, but the athlete cannot actively use it. So my go-to drill for improving hamstring muscle flexibility is PAILS & RAILS.


Lunging Hip Flexor

By now, you’ve probably realized I’m not the biggest fan of passive mobility stretching, band distractions, or soft tissue tools that only temporarily improve range of motion, such as foam rolling. So when hip flexors need to be stretched, I prefer active stretching where the muscle is elongated, but the glutes and abs are still very engaged. This makes the lunging hip flexor one of my favorites as the hip flexor complex is stretched through the range of motion while the rest of the body is working hard. When performed correctly, this is much more difficult than it looks.


Kettlebell Adductor Mobilization

Practicing the hip hinge and squat patterns while mobilizing the adductors makes this my absolute go-to drill when wanting to work on adductor mobility.


Side Planks

I’ve previously written on how side planks can improve hip internal rotation, and I’m always amazed at how great this trick can work. If you or your athletes can improve hip internal rotation but can’t get it to “stick,” then start throwing some good-ole side planks in the mix!