Hip Mobility Guide: Roller Routine, Stretches, & Favorite Warm-Ups

Описание: Fix your hips with our comprehensive hip mobility guide. Find our favorite roller routine, stretches and best warm-up for mobilizing those hips right here.

One of the most common questions we get every day is “How can I fix tight hips?” or “How can I loosen up my hips?” The truth is most of us are spending more time sitting than ever. Between desk jobs, phones, and consuming TV, our hip flexors begin to tighten and shoulders roll forward (we have a video for that too) causing posture problems that lead to back and neck pain.

In this video, you can check out our complete hip mobility guide. We start out with a foam roller routine targeting the glutes, quads, and hip flexors. After that, we’ll walk you through a couple mobility routines. Lastly, you can check out the best ways to warm up your hips.

Below you can find the full warm-up for your next leg day.

Roller Routine
(0:30) Quad, Glute, and Hip Flexor Roller

Mobility Routine
(1:25) Couch Stretch
(2:47) Figure Four Stance Stretch
(3:40) Banded Quad/Hip Stretch
(4:47) Banded Pigeon Stretch
(5:25) Banded Hamstring Toe Touch

Warm-Ups
(5:44) Bulldog Circuit
(7:36) Reverse Lunge and Reach
(8:41) Kettlebell Goblet Squat
(9:33) Glute Activation with Glute Bridges


Hip Leg Day Warm Up

Roller Routine:

30-60 sec on Right Glute

30-60 sec on Right Quad and Hip Flexor

30-60 sec on Left Glute

30-60 sec on Left Quad and Hip Flexor


Stretching Routine:

30-60 sec Band Distracted Hip Flexor/Quad Stretch Right Leg

30-60 sec Band Distracted Pigeon Stretch Right Leg

30-60 sec Band Distracted Hamstring Stretch Right Leg

30-60 sec Band Distracted Hip Flexor/Quad Stretch Left Leg

30-60 sec Band Distracted Pigeon Stretch Left Leg

30-60 sec Band Distracted Hamstring Stretch Left Leg


Warm up

2 Rounds (After one set of an exercise, move on to the next exercise. Do every exercise twice. No rest between movements.)

Bull Dog Circuit - 5 each way each leg

Reverse Lunge and Reach - 6 each leg

Goblet Pause Squat - 10 Reps w/ 5 count hold in bottom position

Single Leg Glute Bridge - 10 Reps each leg w/ 2 count hold in top position

Total Warm up time will be about 15 min if you spend 30 seconds on each roller and stretching movement. 20 min if you spend 1 min on each roller and stretching movement.

At Fitness Culture we believe utilizing the best tools to not only develop your physique but also get you as strong and functional as possible in the process. If you’re ready to start using training techniques that help you develop the total package, check out our training programs. Get stronger, more functional, and look your best - FITNESS CULTURE TRAINING → https://www.fitnessculture.com

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