Stiff Hips? Improve Your Hip Mobility with 3 Effective Exercises

Personal Training Eindhoven – Aurora Personal Training

Stiff or restricted hips are far more common than most people realize. Prolonged sitting, limited movement variety, and high training loads can all reduce hip mobility. You don’t just notice this during workouts, but also in everyday activities such as walking, cycling, climbing stairs, or simply sitting comfortably.

At Aurora Personal Training in Eindhoven, we see this daily. By working purposefully on hip mobility, our clients move more smoothly, train with more strength, and reduce complaints in the lower back and knees.

In this article, we explain why hip mobility is so important, which problems arise from stiff hips, and we share 3 effective hip mobility exercises that we regularly use in our private gym in Eindhoven.

If you want to work structurally on better hip mobility and pain-free movement, these exercises are part of our broader approach to hip mobility and personal training in Eindhoven, where strength, mobility, and recovery are intelligently combined.

Why Is Hip Mobility So Important?

The hip is one of the most important joints in the body. It connects the upper and lower body and plays a crucial role in nearly every movement, such as:

• Walking and cycling

• Squats, lunges, and deadlifts

• Rotating, pushing off, and stabilizing

When hip mobility is limited, the body starts to compensate. Often the lower back takes over too much movement, or the knees are loaded incorrectly. Targeted mobility training prevents this and ensures that strength training remains safe and effective.

👉 Also read: The 3 Best Morning Mobility Exercises

Common Issues Caused by Limited Hip Mobility

In our personal training studio in Eindhoven, we often see stiff hips accompanied by:

• Lower back pain – the lower back compensates for limited hip movement

• Knee pain – lack of hip rotation leads to overload

• Reduced strength and technique – especially in squats and deadlifts

• Lower sports performance – inefficient movement costs energy

Hip mobility is therefore not an “extra,” but a foundation for pain-free and powerful movement.

3 Effective Hip Mobility Exercises for Stiff Hips

We regularly use the following exercises at Aurora Personal Training as part of a warm-up or dedicated mobility block.

1. Seated Rotational Dip & Pry

• Sit on a bench or box

• Let one knee slowly drop inward (internal rotation)

• Then gently press both knees outward (external rotation)

• Move slowly and without pain

Why this exercise?
It releases tension after prolonged sitting and improves active control of the hip joint.

2. Seated Hip Swivels

• Sit upright with an active core

• Move the knees in a controlled way toward the floor

• Focus on internal hip rotation

• Progress by adding a resistance band

Why this exercise?
Activates the hips and core while preparing the body for strength training.

3. Heel Clicks

• Slightly lift both feet off the floor

• Gently tap the heels together

• Keep the movement small and controlled

Why this exercise?
Improves mobility, coordination, and neuromuscular control around the hips.

How Often Should You Train Hip Mobility?

For most people, the following is sufficient:

• 8 repetitions per exercise

• 1–2 sets

• 1–2 times per week

Total time: less than 10 minutes, with a significant impact on movement quality.

Who Are These Exercises Suitable For?

This routine is ideal for:

• People with sedentary jobs

• Strength athletes who want to squat and deadlift better

• Runners and team-sport athletes

• Beginners and advanced trainees alike

👉 Also read: 4 Exercises for Stiff Hamstrings and Hips

Personal Training in Eindhoven: Our Approach

At Aurora Personal Training Eindhoven, we always look at the complete picture:

• Strength training with progressive overload

• Mobility and recovery tailored to your body

• Guidance on lifestyle and nutrition

• Training in an exclusive private gym without crowds

👉 Learn more: Personal Training in Eindhoven

Ready to Move More Smoothly and Get Stronger?

Do you want less stiffness, better technique, and pain-free training?
Book a free intake session and discover how we combine mobility, strength, and recovery for sustainable results.

👉 Schedule your free intake here

👉 Want more than just isolated exercises? Learn how we approach personalized mobility training in Eindhoven to help you move freely and build strength with confidence.