My FAVORITE Hip Mobility Exercises
To go along with today's video I have a nice infographic to share...
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In today's video we go over: My FAVORITE Hip Mobility Exercises
Ever had a post-op patient who just can’t seem to regain hip range of motion? Or older clients who stiffen up no matter what you try? Or maybe your athletes keep hitting performance plateaus because their hips won’t move the way they need to?
👉 In today’s video, I’m breaking down my favorite hip mobility drills that solve these exact problems. You’ll learn practical, research-backed stretches and mobility techniques you can plug straight into your treatment sessions.
What we’ll cover:
✅ Post-op hip patients – safe, effective drills to restore motion without aggravating repairs
✅ Graceful aging – strategies to keep your patients moving well long-term
✅ Performance athletes – hip mobility fixes to unlock strength, power, and injury prevention
✅ Static vs. weighted stretching – when to use each for maximum results
✅ Step-by-step demo of my go-to hip flexor, extension, flexion, rotation, and adductor drills
These are the exact tools I use with patients and athletes to improve outcomes, reduce pain, and help them perform at their best.
TIMELINE
- 0:00 - Intro
- 0:15 - Why Hip Mobility?
- 1:37 - Types of Mobility Drills
- 2:54 - Improving Hip Extension
- 4:53 - Improving Hip Flexion
- 6:17 - Goblet Pry Squat
- 7:03 - Improving Hip ER
- 8:40 - Improving Hip IR
- 12:14 - Improving Hip ABDuction
- 14:16 - Improving Hip Adduction
- 16:20 - Sets, Reps, Frequency & Duration
Loose & Limber Hips!!
- Dan Pope DPT,OCS,CSCS
Show Notes / Relevant Articles:
- FPF Mini Course
- What Physical Therapists Need to Know About Femoral Acetabular Impingement Syndrome
- Femoral Acetabular Impingement Treatment WITHOUT Surgery! [Physical Therapist's Guide]
- The Best Diagnostic Tests for Hip Flexor Strain Injuries
- Hip Labral Repair Physical Therapy | Case Study | Week 0-6 | CAM Reduction
Want to earn some CEUs for physical therapists and physical therapy assistants? Click HERE to sign up for FPF "Insiders Academy" for just a dollar. You'll gain access to 100+ webinars, e-books and complete guides. Plus, you'll get private access to the "Insiders" community where you can have all of your questions answered by me.
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Thank you!
Dan Pope DPT, OCS, CSCS
References:
- Ingram LA, Tomkinson GR, d'Unienville NMA, Gower B, Gleadhill S, Boyle T, Bennett H. Optimising the Dose of Static Stretching to Improve Flexibility: A Systematic Review, Meta-analysis and Multivariate Meta-regression. Sports Med. 2025 Mar;55(3):597-617. doi: 10.1007/s40279-024-02143-9. Epub 2024 Nov 30. PMID: 39614059.
- Alizadeh S, Daneshjoo A, Zahiri A, Anvar SH, Goudini R, Hicks JP, Konrad A, Behm DG. Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis. Sports Med. 2023 Mar;53(3):707-722. doi: 10.1007/s40279-022-01804-x. Epub 2023 Jan 9. PMID: 36622555; PMCID: PMC9935664.
- Thomas E, Bianco A, Paoli A, Palma A. The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. Int J Sports Med. 2018 Apr;39(4):243-254. doi: 10.1055/s-0044-101146. Epub 2018 Mar 5. PMID: 29506306.
