Tension, restricted movement, or pain in your lower back ? Often, the cause lies in limited hip mobility . The hip is one of the most important joints in the body – if it's stiff, not only your training suffers, but also your posture, your gait, and even your knees or back . In this edition of " Workout of the Week," we'll show you how you can mobilize your hips , release blockages, and improve mobility with targeted exercises in just 15 minutes a day .
Why is hip mobility so important?
The hip is a ball-and-socket joint and allows complex movements in all directions. However, prolonged sitting, monotonous movement patterns, or one-sided training can quickly cause the hip to become stiff. “ . This often leads to:
- Limited mobility during training (e.g. B. deep squats)
- Pain in the lower back , sacroiliac joint or groin
- Reduced power transfer during jumps and runs
- Higher risk of injury
A targeted hip mobility workout will help you restore full range of motion, prevent pain, and improve your training performance — from bodyweight workouts to heavy deadlifts.
What you need
- Mat or soft surface
- Optional : small yoga block or pillow
- Resistance band (mini band or long band for advanced users)
- Comfortable clothes & some space
This workout is suitable for both beginners and advanced users. Important: Perform slowly, consciously, and with control.
Structure of the workout
Duration : 15 minutes
Structure:
- 3-minute warm-up
- 7 minutes of mobilization & active mobility
- 5 minutes of stretching and relaxation
You can do the workout before training as a warm-up or after training as a cool-down – or even as a separate session in the morning or evening.
1. Warm-up (3 minutes)
Start with light, dynamic movements to promote blood circulation and joint lubrication .
Exercise 1: Hip circles while standing (1 min.)
- Stand with feet hip - width apart
- Hands on hips , circle the pelvis slowly clockwise, then counterclockwise
- Pay attention to soft, flowing movements
Exercise 2: Lunges with arm circle (1 min.)
- Take a wide lunge forward
- Circle the opposite arm over your head
- Back to the starting position, change sides
Exercise 3: Glute Bridges (1 min.)
- Lying on your back, legs bent, feet hip- width apart
- Raise hips , hold briefly, lower slowly
- Optional : Mini band above the knees for more activation
2. Mobility & Activation (7 minutes)
Here comes the core of the workout: targeted movements that not only stretch, but also actively move joints and improve control .
Exercise 4: 90/90 switches (2 min.)
- Sit on the floor with both legs in 90 ° position
- Switch from one side to the other in a controlled manner
- Keep your back straight – no swinging!
Goal : Internal/external rotation of the hip , mobilization of both sides
Exercise 5: World's Greatest Stretch (2 min.)
- Large lunge with one leg forward
- Place both hands on the inside of the foot
- Forearm towards the floor – then open arm towards the ceiling
- Change page after 1 minute
Goal : Stretching hip flexors, rotation, mobility of lumbar spine and shoulder
Exercise 6: Hip CARs – Controlled Articular Rotations (3 min.)
- In a quadruped position: circle one leg outwards with one leg bent
- Range of motion as large as possible , without rotation in the pelvis
- 5–6 repetitions in each direction, then change sides
Goal : Joint control & active mobility – super effective!
3. Stretching & Relaxation (5 minutes)
Now goes ' s to long-term mobility improvement – with gentle static stretching.
Exercise 7: Deep lunge with hip flexor stretch (2 min.)
- Knee on the floor, other leg forward
- Tilt pelvis slightly forward, back remains upright
- Optional : Arm on the same side up for deeper stretch
- 1 min. per page
Goal : Stretching hip flexors (iliopsoas) – perfect against sitting posture
Exercise 8: Pigeon Pose (2 min.)
- Front leg bent in front of you, back leg stretched
- Slowly lower your upper body over your front leg
- Optional : Place a pillow under your buttocks
- 1 min. per page
Goal : Stretching gluteal muscles & external rotators
Exercise 9: Breathing & Hip Opener while Lying (1 min.)
- Lying on your back , soles of your feet together, knees falling outwards
- Hands on stomach, deep breaths
- Hips sink a little deeper with each exhalation
Goal : Passive opening & relaxation
Conclusion: Flexible hips – a strong foundation for your training
In just 15 minutes a day, you can do targeted hip mobility training…
- Prevent pain and tension
- Improve your posture
- Increase your training performance (e.g. B. with squats, lunges, deadlifts)
- Improve movement quality and coordination
And the best part: You do n’t need any expensive equipment and hardly any space.
Application tips:
- Integrate the workout 2-3 times a week or daily as a morning routine
- Before strength training as an active warm-up
- After long days at the office, to compensate
- Use the mini band for additional stimulation
For advanced users:
If you want more: Supplement the mobility workout with isometric holds, active stretches or combine it with core exercises (e.g. B. Plank with leg raises). Tools such as fascia rollers or trigger balls can also be integrated.
Ready for more?
In the next issue, you can expect a 20-minute mobility workout for the shoulders – ideal for those who sit a lot or train overhead.
Until then : Stay loose – strong movements start with flexible joints!
