A Simple Hip Mobility Routine to Ease Tight Hips

Written By Victoria Di Cicco

If your hips feel stiff from sitting, training, or long days on your feet, this quick Hip Mobility Series will help you restore movement, reduce tension, and support healthier joints. These movements are gentle, effective, and designed to be done at home — no equipment needed.

Windshield Wipers

A smooth way to warm up the hip joint and stimulate synovial fluid for natural lubrication. Reps: 10–20

CORE 4 Series (FST‑Inspired)

A breath‑driven sequence that targets the hip flexors and glutes to improve mobility and reduce low‑back compensation.

Hip Flexor Portion

  • Overhead Reach: Inhale to lengthen, exhale as you sweep the floor.

  • Rotation: Inhale to grow tall, exhale to rotate. Reps: 5–10 each

Glute Portion

  • The Wave: Segmental spinal movement paired with glute lengthening.

  • Rock Side to Side: A gentle opener for the outer hip. Reps: 5–10 each

Move With Intention

Stay within a range that feels appropriate, aim for a strong but tolerable stretch (around 8/10), and keep your breath smooth. If you don’t feel a stretch, your body may simply not need that movement.

Improving hip mobility supports more efficient movement patterns and overall joint health. This short routine (video below) is a powerful place to start.

Victoria Di Cicco
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