Unlock Hip Mobility with Expert-Approved Exercises

Strengthen and Mobilize for Better Movement

Enhancing hip mobility is crucial for everyday life, impacting everything from athletic performance to simple daily tasks. Alo Moves head trainer Louis Chandler reveals a five-move routine designed to not only improve joint flexibility but also strengthen supporting muscles like the glutes and core.

A Holistic Approach to Hip Health

Unlike many routines focusing solely on stretching, Chandler‘s program emphasizes building a strong foundation for better hip function. This integrated approach aims to create more stable hips, allowing for confident and controlled movement.

Chandler outlined his strategy: “Start seated with the 90/90 hip switch to wake up the hips and improve joint mobility. Transition to standing, then step into the world’s greatest stretch. Move to the floor for the glute bridge march to activate the posterior chain while building core control. Band up and stand for the lateral band walk to prime the gluteus medius for lateral stability. Finish strong with a single-leg Romanian deadlift to combine balance, strength and hinge mechanics.”

The Five-Move Hip Mobility Circuit

This targeted workout offers a comprehensive approach to hip health. Each exercise is designed to activate and strengthen key muscle groups.

1. 90/90 Hip Switch

Sets: 1-3
Reps: 8-10 per side

Begin seated with bent knees and feet wider than hip-width. Drop knees to one side while twisting your torso. Return to center and repeat on the other side. Aim for controlled, alternating movements.

2. World’s Greatest Stretch with Hip Opener

Sets: 1-3
Reps: 5 per side

Step into a deep lunge with one foot forward. Place the opposite hand on the floor and twist your torso towards the front leg, reaching the arm overhead. Hold briefly before switching sides.

3. Glute Bridge March

Sets: 1-3
Reps: 10 per side

Lie on your back with knees bent and feet flat. Lift your hips to form a straight line from shoulders to knees. March by lifting one foot at a time, keeping hips level and glutes engaged.

4. Lateral Band Walk

Sets: 1-3
Reps: 12 each direction

Place a resistance band around your thighs or ankles. With a slight knee bend and tension on the band, take side steps, ensuring knees don’t cave inward. Complete reps in both directions.

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5. Single-Leg Romanian Deadlift

Sets: 1-3
Reps: 8-10 per side

Stand on one leg with a slight bend in the knee. Hinge at your hips, keeping your back straight, and extend the other leg behind you. Return to standing by squeezing the glutes. Complete reps on one leg before switching.