Improve your hip mobility with these three effective bodyweight exercises, recommended by physical therapists.
In a bid to enhance mobility and strength, celebrity fitness trainer Ingrid Clay has shared her top three recommended exercises for stiff hips. These moves, designed to improve hip flexibility and mobility, can help ease stiffness and improve athletic performance, as well as daily movement comfort.
1. **The Cossack Stretch** The Cossack stretch is a versatile exercise that targets the inner thighs, hips, and ankles. It is particularly beneficial for building lower-body strength, particularly single-leg stability and control. To perform the Cossack stretch, start in a wide stance with feet much wider than hip-width apart. Lower yourself down to the right into a deep squat, keeping one leg straight and your weight over the opposite heel. Hold for 45-60 seconds on each side, and repeat 2-3 times. For those who struggle with balance or range of motion, holding onto something steady, like the back of a chair or side of a squat rack, is recommended.
2. **The Banded Pigeon Stretch** A deep hip opener commonly used in yoga and Pilates, the banded pigeon stretch focuses on loosening tight hip muscles and reducing stiffness. To perform this stretch, use a resistance band anchored to something sturdy. Loop the band around the front leg, and stretch the other leg behind. This places more force on the hip joint for an enhanced stretch.
3. While not explicitly part of the top three, Ingrid Clay also highlights the Shimlock’s Extension and the Gorilla Walk as key mobility moves to build hip strength and improve mobility. These exercises help with overall hip function and core engagement.
Tight hips are a common issue that can lead to discomfort, reduced mobility, and back pain over time. By incorporating these mobility exercises into your routine, you can help alleviate these issues and improve your overall physical well-being. The best part? These exercises require nothing more than bodyweight, making them accessible for everyone.
[1] "The Cossack Squat: A Comprehensive Guide for Improving Mobility and Strength" - Healthline [2] "The Banded Pigeon Stretch: A Deep Hip Opener for Tight Hips" - Verywell Fit [3] "Ingrid Clay's 3 Mobility Exercises for Stiff Hips" - Shape Magazine [4] "The 90/90 Hip Internal Rotation Exercise: A Guide for Better Posture and Stronger Lifts" - Muscle & Fitness
- Engaging in sports or maintaining a health-and-wellness regimen can also benefit from the Cossack Stretch and the Banded Pigeon Stretch, as both exercises foster hip flexibility and mobility that are essential for fitness-and-exercise activities and athletic performance.
- To complement her top three exercises for stiff hips, Ingrid Clay suggests the Shimlock’s Extension and the Gorilla Walk as additional moves to build hip strength and mobility, bolstering overall health-and-wellness by enhancing joint function and core engagement in sports and fitness-and-exercise routines.
