Feeling Stiff? Discover Why Hip Mobility Matters and the Exercises That Help
Let’s talk about something that often gets overlooked in a runner’s routine—hip mobility. If you’ve ever felt stiff after a long run, struggled with nagging back pain, or noticed that your stride feels off, your hips might be the culprit. And you’re not alone. Runners tend to develop tight hip flexors thanks to the repetitive, forward-focused nature of running. But the hip joint is built to move in all three planes of motion—not just forward and back. That means we have to train it to do exactly that.
The hips are one of the most powerful and complex areas of the body. They connect the upper and lower halves, acting as a key link in the chain that keeps us upright, balanced, and moving efficiently. So many muscles attach around the hip joint—glutes, hip flexors, adductors, abductors, deep rotators—and when even one group is tight or underactive, it throws everything off. The hips don’t just drive your legs; they support your trunk, stabilize your stride, and keep your posture aligned. Balanced hips help you avoid overloading one side, which is essential for both performance and injury prevention.
Incorporating hip mobility exercises into your routine comes with a long list of benefits. For starters, they help maintain the health of the tissues that surround the joint—ligaments, tendons, cartilage, nerves, and blood vessels. Mobility work improves range of motion, strength, and neuromuscular control, ensuring both sides of your hips are equally strong and can work together seamlessly. You’ll reduce stiffness and soreness, and may even notice that chronic back pain or posture issues start to ease up. Better hip function leads to better running economy and more efficient movement overall. It’s not just about preventing injury—it’s about unlocking your full potential and feeling better doing what you love.
Try These Hip Mobility Exercises
Dynamic Mobility Drills
Incorporate these into your warm-up or strength days:
Walking Spidermans with Overhead Reach
Step forward into a deep lunge, place both hands down, and reach the arm (same side as front leg) overhead. Great for hip flexors and spine.High Knee Hurdle Walks (Hip Openers)
Bring your knee up and rotate it outward as if stepping over an imaginary hurdle. Helps improve hip range of motion.High Plank with Thoracic Rotation
From a high plank, lift one hand toward the ceiling while rotating through your spine. Supports hip stability and core connection.Fire Hydrants
On all fours, lift one knee out to the side without rotating your hips. Strengthens glutes and improves lateral movement.Side-Lying Leg Raises
Lie on your side and lift your top leg upward with control. Targets abductors and hip stabilizers.Lunge Matrix
Step into lunges in multiple directions—forward, side, and diagonal. This multi-plane drill keeps hips functional.Cossack Squats
Stand wide and shift your weight side to side, squatting deep on one leg while keeping the other extended. Great for hip adduction and flexibility.
Static Stretches
Use these post-run or on recovery days to improve flexibility:
Pigeon Pose
From a plank, bring one knee forward and lower your hip toward the ground. Stretches deep glutes and hip rotators.Butterfly Stretch
Sit tall, bring soles of feet together, and gently press knees down. Opens up inner thighs and groin.Standing Hip Flexor Stretch
Step one foot back, bend the front knee, and gently press hips forward. Targets tight hip flexors.Figure Four Stretch (Seated or Lying Down)
Cross one ankle over the opposite knee and gently pull the lower leg toward your chest. Great for glutes and piriformis.Standing IT Band Stretch
Cross one leg behind the other, reach overhead to the opposite side. Opens up outer hip and IT band area.
When your hips move the way they’re designed to, everything else starts to fall into place—your stride smooths out, your core engages better, and you feel more powerful with every step. So give your hips the love they deserve. Your runs (and your recovery) will thank you.
