Improve your hip mobility with 3 effective exercises
Strong and flexible hips are the foundation of virtually every movement: walking, cycling, sports like deadlifts and squats, but also sitting for long periods without pain. Many people notice that their hips are becoming stiff or are already stiff. This is often due to a combination of sitting for long periods, little movement, and mobility training. At Aurora Personal Training in Eindhoven, we focus on hip mobility exercises. These exercises help you move more smoothly, prevent injuries, and achieve better results in your strength training.
In this article, we explain why hip mobility is important, which exercises we often use, and how often you can do them.
Why is hip mobility important?
The hip is one of the most important joints in your body. Despite this, it’s often subject to strain during movement. Stiff hips can cause:
- Back pain: the lower back is under increased strain and therefore has to work harder.
- Knee pain: your mobility is reduced, putting strain on your knees.
- Less strength: limited mobility makes squats, lunges, and deadlifts more difficult and less effective.
- Decreased athletic performance: running, playing soccer, or cycling—flexible hips make you more efficient.
At our gym in Eindhoven, we often see clients quickly see results once we work on their hip mobility. So it’s important not only for athletes but also for anyone who wants to move more smoothly and pain-free.
3 hip mobility exercises we use in Eindhoven
At our private gym in Eindhoven, we use many simple yet effective exercises for hip mobility. The exercises are often performed from a seated position, allowing us to train both internal and external hip rotation. You can do the exercises during your warm-up or simply at home.
- Seated Rotational Dip and Pry
- Sit on a bench.
- Slowly lower one knee inward to internally rotate.
- Then push both knees slightly outward to open the hips toward external rotation.
Great for loosening stiff hips, especially after a day of sitting
- Seated Hip Swivels
- Sit up straight and lower your knees toward the floor in a controlled manner.
- The movement comes from your hips, emphasizing internal rotation.
- Want to make it harder? Use a resistance band.
Good for warming up the hips and activating the core
- Heel Clicks
- Lift your feet slightly off the ground.
- Gently tap your heels together.
- Keep the movement controlled.
Helps with mobility and coordination
How often should you do these exercises?
We usually advise our clients:
- 8 repetitions per exercise
- 1 to 2 sets
- 1 to 2 times per week, for example, during your workout warm-up
One advantage of this routine is that it takes very little time. In less than 10 minutes, you can loosen up your hip.
Who will find these exercises useful?
Hip mobility training is relevant for everyone. At our gym in Eindhoven, we often see these groups benefit:
- People with desk jobs: sitting for long periods can make their hips stiff more quickly.
- Athletes: runners, soccer players, and strength athletes improve their performance with more flexible hips.
- Beginners: posture improves.
- Experienced athletes: increased mobility means more strength and better technique.
Personal training in Eindhoven: more than just mobility
At Aurora Personal Training in Eindhoven, it’s not just about mobility. We always look at the bigger picture. That means:
- Strength training with progressive overload for sustainable results
- Mobility and recovery to prevent injuries and improve performance
- Nutrition and lifestyle advice for a healthy and strong body
You’ll train in an exclusive private gym, equipped with the best equipment, luxurious amenities, and personalized attention and guidance. No crowds, no distractions.
How do you start?
Want to become stronger, more flexible, and fitter with a personal trainer in Eindhoven? Then Aurora is the right place for you.
Schedule your free intake today and experience for yourself how our approach can help you move pain-free and achieve faster results.
