Free Up Your Hips: 5 Dynamic Hip Mobility Exercises for Everyone

Have you ever felt stiff hips after sitting all day or struggled with flexibility during your workouts? At Physiopros Performance Rehab in Parsippany, NJ, we see this all the time. That’s why we’re here to talk about dynamic hip mobility exercises and how they can help you.

Dynamic hip mobility exercises are movements that help improve the range of motion in your hips. Unlike static stretches, which you hold for a period of time, dynamic exercises involve moving parts of your body as you stretch. These exercises are great for warming up, improving athletic performance, and reducing the risk of injury.

If you want to move better, feel less stiff, and get the most out of your workouts, adding these exercises to your routine is a game-changer. So, let’s dive into what hip mobility is and why it’s so important for everyone, from athletes to those just looking to stay active

What is Hip Mobility?

Hip mobility refers to how freely and efficiently your hip joints move. It involves both flexibility and strength, allowing you to perform everyday movements and exercises without discomfort. Unlike flexibility, which focuses on stretching muscles, mobility combines stretching with controlled movements to improve joint function.

Benefits of Good Hip Mobility:

  1. Enhanced Athletic Performance: Better hip mobility means more powerful and efficient movements, whether you’re running, jumping, or lifting weights. It helps you perform at your best in any sport or physical activity .
  2. Improved Everyday Movements: From bending down to tie your shoes to walking up stairs, good hip mobility makes daily tasks easier and more comfortable. It helps you move smoothly and reduces the effort required for simple actions .
  3. Reduced Risk of Injuries: Tight or stiff hips can lead to a range of issues, including lower back pain, knee problems, and muscle strains. Improving hip mobility can help prevent these injuries by ensuring that your body moves correctly and efficiently.

At Physiopros Performance Rehab, we believe that everyone can benefit from better hip mobility. Whether you’re an athlete or just want to move more freely, focusing on your hip joints can make a big difference in how you feel and perform.

What Are Dynamic Exercises?

Dynamic exercises involve active movements where your joints and muscles go through a full range of motion. Unlike static stretches, which you hold in one position, dynamic exercises are more like controlled, repetitive movements. These exercises help improve flexibility, strength, and coordination, making them ideal for warming up before a workout.

Top 5 Dynamic Hip Mobility Exercises:

1. Hip Circles

How to Perform:

  • Stand with your feet hip-width apart and hands on your hips.
  • Lift one leg slightly off the ground and move your knee in a circular motion.
  • Make small circles at first, gradually increasing the size of the circles.
  • Perform 10 circles in one direction, then switch to the opposite direction.
  • Repeat on the other leg.


  • Improves range of motion in the hip joint.
  • Helps warm up the hip muscles.

Tips for Proper Form:

  • Keep your core engaged and torso stable.
  • Focus on moving only your hip joint, keeping the rest of your body still.

2. Hip Airplanes

How to Perform:

  • Stand on one leg and extend your arms out to the sides for balance.
  • Slowly hinge forward at the hip, lifting your other leg behind you.
  • Rotate your hips and torso towards the standing leg, then rotate away.
  • Perform 5-10 rotations on each leg.


  • Enhances balance and stability.
  • Improves hip mobility and control.

Tips for Proper Form:

  • Keep your core tight and back straight.
  • Move slowly and with control to avoid losing balance.

3. Beast Pose Hip Shift

How to Perform:

  • Start in a quadruped position (hands and knees on the ground).
  • Lift your knees a few inches off the ground, hovering in a “beast” position.
  • Shift your hips back towards your heels, then return to the starting position.
  • Repeat this shifting movement for 10-15 reps.


  • Activates and mobilizes the hip flexors and glutes.
  • Strengthens the core and shoulders.

Tips for Proper Form:

  • Keep your back flat and core engaged.
  • Maintain a steady breathing pattern throughout the movement.

4. 90-90 Hip Stretch with Drive

How to Perform:

  • Sit on the floor with one leg in front of you, bent at 90 degrees, and the other leg behind you, also bent at 90 degrees.
  • Keep your torso upright and chest lifted.
  • Drive your front knee into the ground, then lift it slightly without lifting your foot.
  • Hold for a few seconds, then release and repeat for 10-12 reps on each side.


  • Targets the hip rotators and improves internal and external hip rotation.
  • Increases hip stability and control.

Tips for Proper Form:

  • Keep both knees bent at 90 degrees throughout the movement.
  • Focus on controlled movements and avoid leaning too far forward or backward.

5. Deep Squat Holds

How to Perform:

  • Stand with your feet slightly wider than hip-width apart, toes pointed slightly outward.
  • Lower into a deep squat, keeping your heels on the ground and chest up.
  • Hold the squat position for 20-30 seconds.
  • Stand up, rest for a few seconds, and repeat for 3-5 reps.


  • Enhances hip, knee, and ankle mobility.
  • Strengthens the lower body muscles, including the glutes, quads, and hamstrings.

Tips for Proper Form:

  • Keep your back straight and chest lifted.
  • Ensure your knees track over your toes and do not cave inward.

At Physiopros Performance Rehab, we recommend incorporating these dynamic hip mobility exercises into your routine to improve your flexibility, strength, and overall movement. These exercises are simple yet effective and can be adjusted to fit your fitness level. To check out these exercise and make sure you are doing them correctly check out or recent reel on Instagram:

Tips for Success

Consistency is Key

Improving your hip mobility doesn’t happen overnight. The key to success is consistency. Make these exercises a regular part of your routine. Aim to practice them at least three to four times a week. Over time, you’ll notice increased flexibility and ease of movement.

Listen to Your Body

While it’s important to challenge yourself, it’s equally important to listen to your body. If you feel pain (not to be confused with the normal discomfort of stretching), stop and reassess your form. It’s crucial to avoid overextension, which can lead to injury. Always perform exercises within your comfortable range of motion and gradually work to increase it.

Combine with Other Exercises

Dynamic hip mobility exercises work best when combined with other forms of exercise. Incorporate them into your warm-up routine before strength training or cardio sessions. This combination helps prepare your muscles and joints for more intense activities and improves overall performance.

Progress Tracking

Tracking your progress is a great way to stay motivated and see how far you’ve come. Keep a journal or use a fitness app to note your exercises, repetitions, and any improvements in your flexibility and mobility. You can also take occasional videos of your movements to visually track your progress.

Seek Professional Guidance

At Physiopros Performance Rehab, we’re here to help you achieve your mobility goals. If you’re unsure about your form or need personalized advice, don’t hesitate to reach out to our team of experts in Parsippany, NJ. We can provide guidance, adjustments, and additional exercises tailored to your specific needs. Reach out to us for an initial consultation today:

Remember, improving hip mobility takes time and effort, but with consistent practice and the right approach, you’ll see significant benefits in your flexibility, movement, and overall well-being. Keep at it, and enjoy the process of becoming more mobile and active!


What is the best time to do hip mobility exercises?

The best time to do hip mobility exercises is during your warm-up before a workout. This helps prepare your muscles and joints for more intense activity. You can also do these exercises as part of a cool-down routine or on rest days to maintain flexibility.

Can I do these exercises if I have hip pain?

If you experience hip pain, it’s essential to consult with a doctor or physical therapist before starting any new exercises. We can help determine the cause of your pain and recommend safe and effective exercises that won’t aggravate your condition.

How long does it take to see results?

Results vary from person to person, but with consistent practice, you may start to notice improvements in your hip mobility within a few weeks. For significant changes, it might take a few months. The key is to stay consistent and patient with your practice.

Are these exercises suitable for beginners?

Yes, these exercises are suitable for beginners. Start with smaller ranges of motion and gradually increase as you become more comfortable. Focus on maintaining proper form to prevent injury and maximize benefits.

Can I do dynamic hip mobility exercises every day?

Yes, you can do dynamic hip mobility exercises every day, especially if you keep the intensity moderate. However, listen to your body and ensure you’re not overdoing it. Allow time for recovery, especially if you’re combining these exercises with other high-intensity workouts.

How do I know if I’m doing the exercises correctly?

Proper form is crucial for getting the most out of these exercises and avoiding injury. If you’re unsure, consider working with a professional, such as our team at Physiopros Performance Rehab in Parsippany, NJ. We can provide guidance and correct your form to ensure you’re performing the exercises safely and effectively. Make sure to check our recent Instagram reel regarding the hip mobility exercises and how to do them correctly:


Incorporating dynamic hip mobility exercises into your routine can significantly enhance your flexibility, movement, and overall well-being. These exercises not only prepare your body for physical activity but also help prevent injuries and improve everyday movements. By consistently practicing hip circles, hip airplanes, beast pose hip shifts, the 90-90 hip stretch with drive, and deep squat holds, you’ll notice a positive difference in how you move and feel.

At Physiopros Performance Rehab in Parsippany, NJ, we believe that everyone can benefit from better hip mobility. Whether you’re an athlete aiming to improve performance or someone looking to stay active and pain-free, focusing on your hip joints can make a big difference. Reach out to us at 973-265-8621 or fill out our contact form: to free up your hips today.


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Expert, Pete McCallHealth and Fitness, et al. “CertifiedTM: September 2023 – the Surprising Benefits of Performing Daily Mobility Exercises.” ACE,

“Stretching Is Not a Warm up! Find out Why.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 18 Nov. 2023,