The Best Examples of Mobility Exercises for Hip Flexibility

Let’s start with what you probably came here for: real, practical examples of mobility exercises for hip flexibility you can actually do. These moves hit the big players—hip flexors, glutes, inner thighs, and the deep rotators that control how your hips track when you walk, squat, or run.

Here are some of the best examples of mobility exercises for hip flexibility that work well for most people:

• Deep bodyweight squat hold
• 90/90 hip switches
• Half-kneeling hip flexor stretch with side reach
• Pigeon stretch (or elevated pigeon)
• Hip CARs (controlled articular rotations)
• Cossack squat (side-to-side lateral squat)
• Figure-4 glute stretch on the floor
• Banded hip distraction (for more advanced lifters)

Instead of treating these as a checklist, think of them as tools. You’ll pick 3–5 based on your goals—sitting less painfully, squatting deeper, running smoother—and rotate them through the week.

Why these examples of hip mobility exercises actually work

Before we break down each example of a mobility exercise for hip flexibility, it helps to understand what “mobility” really means in plain English.

• Flexibility is how far a muscle can lengthen.
• Mobility is how well a joint moves through its range of motion while you stay strong and in control.

Most people don’t just need looser muscles—they need hips that can move freely under control. That’s why the best examples of mobility exercises for hip flexibility combine stretching, muscle activation, and movement through a range of motion.

Recent guidelines from organizations like the American College of Sports Medicine (ACSM) suggest including flexibility and mobility work at least 2–3 days per week, ideally more often for stiff areas like the hips.
You can read about general flexibility recommendations here:

• ACSM/NIH flexibility overview: https://www.niams.nih.gov/health-topics/joint-health
• Mayo Clinic stretching basics: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

The takeaway: your hips respond best to consistent, moderate mobility work, not one heroic stretching session every few weeks.

Deep squat hold: A simple example of mobility exercise for hip flexibility

If I had to pick one example of a mobility exercise for hip flexibility for everyday humans, it would be the deep bodyweight squat hold. It mimics how we naturally rest and move—something kids do effortlessly and adults forget.

How to do it:

• Stand with your feet about shoulder-width apart, toes slightly turned out.
• Slowly sit your hips down and back into a deep squat, as low as you can go without pain.
• Let your heels stay on the floor if possible. If they pop up, widen your stance a bit.
• Place your elbows inside your knees and gently press your knees outward.
• Keep your chest lifted and spine long.
• Hold for 20–45 seconds, breathing slowly.

Why it helps hip flexibility:

This position works hip flexion (knees coming toward your chest), opens the inner thighs, and lets the hips learn to sit deep while your spine stays relatively neutral. It’s also a great “reset” after long sitting sessions.

Tips:

• If your heels won’t stay down, slide a folded towel under them.
• If balance is tough, hold onto a doorframe or sturdy post.

90/90 hip switches: One of the best examples of mobility exercises for hip rotation

Tight hips aren’t just about front-to-back movement; rotation matters a lot. 90/90 hip switches are one of the best examples of mobility exercises for hip flexibility because they train both internal and external rotation in a controlled way.

How to do it:

• Sit on the floor with your knees bent and feet flat, about hip-width apart.
• Lean back slightly on your hands.
• Drop both knees to one side so your legs form two 90-degree angles (front shin parallel to your torso, back shin roughly parallel to your back).
• Without rushing, rotate your knees through the center and over to the other side.
• Move slowly back and forth for 8–12 reps each side.

Why it helps hip flexibility:

This move teaches your hips to rotate while your pelvis and spine stay mostly quiet. Better rotation usually means less compensation in your knees and lower back when you walk, run, or squat.

Make it easier:

• Sit on a yoga block, firm cushion, or folded blanket to reduce strain.
• Keep your hands behind you for more support.

Make it harder:

• Try doing the switches sitting tall with no hands.
• Pause briefly in each position and lean slightly forward over the front shin for extra stretch.

Half-kneeling hip flexor stretch: A classic example of mobility exercise for hip flexors

If you sit a lot, your hip flexors probably feel like they’re made of rope. The half-kneeling hip flexor stretch with side reach is a classic example of a mobility exercise for hip flexibility that targets the front of the hip and thigh.

How to do it:

• Start in a half-kneeling position: one knee on the floor, the other foot in front with the knee bent at 90 degrees.
• Tuck your tailbone slightly under (like you’re zipping up tight jeans) to avoid arching your lower back.
• Gently shift your weight forward until you feel a stretch in the front of the hip of the back leg.
• Raise the arm on the same side as the kneeling leg and reach it slightly up and over your head.
• Hold for 20–30 seconds, breathing steadily. Switch sides.

Why it helps hip flexibility:

This stretch targets the hip flexors and quadriceps, which often get shortened from hours of sitting. The overhead reach adds a bit of side-body lengthening and ties in the hip to your core.

Common mistakes:

• Arching your lower back instead of tucking your pelvis.
• Leaning too far forward and turning it into a low-back stretch.

For more on hip flexor strain and function, you can check:

• MedlinePlus hip flexor strain info: https://medlineplus.gov/ency/patientinstructions/000610.htm

Pigeon and figure-4 stretches: Great examples of mobility exercises for hip external rotation

When people ask for examples of mobility exercises for hip flexibility that feel amazing right away, I almost always suggest pigeon and figure-4 variations. They target the glutes and deep external rotators.

Floor pigeon (or elevated pigeon)

How to do it on the floor:

• Start on all fours.
• Bring your right knee forward toward your right wrist.
• Lay your right shin across your mat at an angle; it doesn’t need to be perfectly horizontal.
• Extend your left leg straight back behind you.
• Square your hips as much as you comfortably can.
• Stay upright or fold your torso forward over your front leg.
• Hold 20–45 seconds, then switch sides.

To make it easier:

• Do elevated pigeon with your front shin on a couch, bench, or bed and your back foot on the floor.

Figure-4 glute stretch

How to do it:

• Lie on your back with knees bent and feet flat.
• Cross your right ankle over your left thigh, just above the knee.
• Reach your hands behind your left thigh and gently pull it toward your chest.
• Keep your head and shoulders relaxed on the floor.
• Hold 20–30 seconds, then switch.

Why these help hip flexibility:

Both stretches target the glute muscles and the deep rotators (like the piriformis). These muscles often clamp down when your hips feel unstable or overworked, so giving them some focused mobility work can ease tension and improve how your hips track.

Hip CARs: A controlled example of mobility exercise for long-term hip health

If you’re interested in keeping your hips happy for the long haul, hip CARs (Controlled Articular Rotations) should be on your list of examples of mobility exercises for hip flexibility.

How to do standing hip CARs:

• Stand tall, holding a wall or chair for balance.
• Shift your weight onto your left leg.
• Lift your right knee up like a marching step.
• Slowly move the knee out to the side, then start to rotate the hip so the knee points slightly down as the foot goes behind you.
• Reverse the motion to return to the start.
• Move as smoothly as possible, like you’re tracing the biggest pain-free circle you can with your knee.
• Do 3–5 slow circles each direction per leg.

Why it helps hip flexibility:

CARs train your hip to use its full available range of motion under control, not just hang out at end ranges. They also help your nervous system remember, “Yes, I own this range,” which can make other stretches more effective.

For a deeper dive into joint health and mobility concepts, see:

• NIH joint health basics: https://www.niams.nih.gov/health-topics/joint-health

Cossack squats: Dynamic examples of mobility exercises for hip flexibility

Static stretching is fine, but your hips also need to move dynamically. Cossack squats are a fantastic example of a mobility exercise for hip flexibility that also builds strength and control in the lateral (side-to-side) plane.

How to do it:

• Stand with your feet wider than shoulder-width.
• Shift your weight to your right leg and bend your right knee, sitting your hips back and down toward your right heel.
• Keep your left leg straight, with toes pointing slightly up if possible.
• Stay tall through your chest and keep your right heel on the floor.
• Push through your right foot to come back to center, then repeat to the left.
• Move slowly side to side for 6–10 reps each way.

Why it helps hip flexibility:

Cossack squats open the inner thighs, train deep hip flexion on one side and adductor length on the other, and build strength where many people are weak—side-to-side movement.

Make it more accessible:

• Hold onto a sturdy object in front of you.
• Don’t go as deep at first; focus on control and comfort.

Putting it together: How to use these examples of mobility exercises for hip flexibility

Now that you’ve seen several examples of mobility exercises for hip flexibility, let’s turn them into routines you can actually stick with. You don’t need to do every single one daily. Instead, think in short “mobility snacks” you can sprinkle into your week.

Daily 5–10 minute desk-worker routine

Perfect if your hips feel stiff from sitting:

• Deep squat hold
• Half-kneeling hip flexor stretch with side reach
• Figure-4 glute stretch

Cycle through each for about 30–45 seconds per side. That’s it.

Warm-up for lifting or running

Use more dynamic examples of mobility exercises for hip flexibility before you train:

• 90/90 hip switches (slow reps)
• Hip CARs (3–5 circles each direction)
• Light Cossack squats

This combo wakes up rotation, flexion, and lateral movement so your hips are ready for heavier work.

Evening “reset” for tight hips

If your hips feel locked up by the end of the day:

• Pigeon or elevated pigeon
• Half-kneeling hip flexor stretch
• Deep squat hold (using support if needed)

Hold each for 30–60 seconds, breathe slowly, and think of it as a pre-bed ritual.

2024–2025 trends in hip mobility training

Hip mobility isn’t just a niche topic for physical therapists anymore. In 2024–2025, a few trends stand out:

• Short, frequent sessions: More coaches are recommending 5–10 minute mobility blocks sprinkled throughout the day instead of one long stretching session.
• Joint-focused training: Concepts like CARs and joint-specific routines are becoming common in strength and conditioning programs.
• Hybrid classes: Many gyms and online platforms now blend strength, mobility, and balance work in one session, instead of treating mobility as an afterthought.
• Tech-assisted reminders: Wearables and apps now nudge users to stand, move, and stretch the hips after long sitting bouts.

All of this supports the idea that consistent, bite-sized use of these examples of mobility exercises for hip flexibility tends to beat occasional marathon stretching sessions.

For general physical activity guidelines and why regular movement matters, see:

• CDC physical activity guidelines: https://www.cdc.gov/physicalactivity/basics/index.htm

Safety tips when trying new examples of mobility exercises for hip flexibility

A few simple rules to keep your hips happy, not angry:

• Stay in the “good discomfort” zone. Mild stretching or effort is fine; sharp, pinching, or burning pain is a no-go.
• Breathe. If you’re holding your breath, you’re probably pushing too hard.
• Adjust positions. Use cushions, towels, or elevated surfaces to make positions more accessible.
• Respect previous injuries. If you’ve had hip surgery, labral tears, or ongoing pain, check in with a medical professional or physical therapist before starting a new routine.

Mayo Clinic has a solid overview on stretching safety: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

FAQ: Common questions about examples of mobility exercises for hip flexibility

What are some easy examples of mobility exercises for hip flexibility for beginners?

Great beginner-friendly examples include the deep squat hold (using support if needed), figure-4 glute stretch on your back, and half-kneeling hip flexor stretch. These three cover front, back, and side hip tissues without requiring advanced balance or strength.

How often should I do these examples of hip mobility exercises?

Aim for at least 2–3 sessions per week, but daily short sessions (5–10 minutes) usually work better. Your hips generally respond well to frequent, gentle mobility work rather than rare, intense stretching.

Can you give an example of a quick hip mobility routine before a workout?

Yes. A simple 5-minute pre-workout routine might be: 90/90 hip switches, hip CARs, and Cossack squats. These examples of mobility exercises for hip flexibility warm up rotation, flexion, and lateral movement without leaving you feeling overly stretched or unstable.

Are these examples of mobility exercises for hip flexibility safe if I have lower back pain?

They can be, but you’ll want to pay attention to form. Focus on keeping your spine neutral, especially in the half-kneeling hip flexor stretch and deep squat hold. If any position increases your back pain, skip it and consult a healthcare provider or physical therapist. WebMD has general back pain guidance you can review: https://www.webmd.com/back-pain/guide/default.htm

How long until I feel a difference in my hip flexibility?

Many people feel a bit looser immediately after a session, but more lasting change often shows up after 3–4 weeks of consistent practice, especially if you’re doing some of these examples of mobility exercises for hip flexibility most days of the week.

If you start with just two or three of the examples above and stick with them, your hips will almost certainly feel different in a few weeks—more cooperative, less cranky, and a lot more ready for whatever you ask of them.