My FAVORITE Hip Mobility Exercises

By dpope2020

October 2, 2025

dan pope, FAI, femoral acetabular impingement, fitness pain free, hip, hip flexor pain, hip impingement, hip injury, hip labral tear recovery, hip labrum repair, hip mobility, hip mobility exercises, hip mobility stretches, hip pain, hip pain diagnosis, hip pain relief, hip pain relief exercises, hip rehabilitation, hip strengthening exercises, hip stretches, hip surgery, hip workout, mobility, mobility routine, pfps test, physical therapy, physiotherapy, tight hip flexors

My FAVORITE Hip Mobility Exercises

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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:

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Thank you!

Dan Pope DPT, OCS, CSCS

References: 

  1. 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.
  2. 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.
  3. 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.