Improve Your Hip Mobility
In his early twenties, Ian Root was unstoppable — hustling through long days on construction sites and pounding the pavement as a dedicated runner. But one morning, what started as a dull ache in his hips grew into a stubborn pain that refused to fade. The job he once powered through felt like a daily endurance test, and running became nearly impossible.
“I’d stand up and feel like my hips and hamstrings were wound so tight they might snap,” Root said. Massage appointments offered short-term comfort, but the problem always crept back. Eventually, a physical therapist pinpointed the issue: his glutes weren’t pulling their weight. Weak glute muscles meant his hip flexors were overcompensating, tightening up and leaving his body out of balance. After weeks of focused strength and mobility work, Root could finally move freely again.
That kind of imbalance is more common than most people realize. “Everything you do — from standing up to sprinting — ties back to your hips,” said Dr. Miho Tanaka, director of the Women’s Sports Medicine Program at Mass General Brigham. When the hip joint can’t move smoothly or the surrounding muscles are underdeveloped, the entire kinetic chain suffers.
When the hips aren’t pulling their share, other muscles step in to help — usually ones that aren’t designed for the job. The lower back, quads, and even the ankles end up working overtime, setting the stage for chronic pain and injury. Strength and mobility training for the hips isn’t just about flexibility — it’s about long-term resilience.
Think of your hips as your body’s engine. This ball-and-socket joint drives nearly every movement you make — walking, running, squatting, or jumping. But if the engine parts stiffen up, the rest of the machine starts to break down. Weak glutes, tight flexors, and underused hamstrings don’t just make workouts harder — they make everyday movement less efficient.
One of the biggest culprits behind tight hips? Sitting. Hours in a chair signal to your body that this static position is normal. “When you spend most of your day seated, your glutes switch off and your smaller stabilizing muscles take over,” explained physical therapist Ryan Matisko. “That’s when people start to notice soreness or limited motion when they finally stand up.”
Even posture habits can add up. Leaning on one leg while waiting in line or slouching with your weight unevenly distributed can wear down one side of the body faster than the other. Matisko’s quick test: check the soles of your shoes. If one side is more worn, you’re favoring that leg. The fix is simple — stand tall, balance your weight, and stay mindful of how you move.
Mobility checks are easy ways to see where you stand. If you can’t reach past your shins without bending your knees or can’t cross one ankle over your other knee, your hips may be tighter than you think. The problem isn’t just flexibility; it’s how well your muscles support and guide that movement.
Pain can make you hesitant to move, but staying still is the worst choice you can make. “Movement keeps joints lubricated and muscles active,” said Dr. Dylan Kobsar, associate professor of kinesiology at McMaster University. “The less you move, the stiffer and weaker you become.” The solution is consistency, not intensity — small, regular efforts yield the biggest payoff.
Start with five minutes twice a day. Do movements that challenge your hips in every direction: leg swings, seated rotations, and hip circles on all fours. These simple drills wake up dormant muscles and restore natural range of motion.
From there, add strength work. Side planks, banded clamshells, and glute bridges activate the supporting muscles that stabilize the pelvis. For balance and coordination, try single-leg squats or lunges. Over time, you’ll notice smoother movement, better posture, and fewer aches.
Proper form matters more than heavy lifting. Slow down, hold positions, and pay attention to how your body responds. If your knee caves inward during a lunge, your glutes are signaling for reinforcement. The goal isn’t perfection — it’s control. “It’s about how strength, mobility, and flexibility work together,” said Dr. Tanaka. “When they’re in sync, your body can move without pain — and with power.”
