Move of the Month: Hip Health and Mobility

by GRP Rower, Sophie Calabrese (with photos from GRP Biathlete Luke Brown)

Continuing on with my mobility series, this one will focus specifically on your hips. Your hips are the powerhouse of your body - they generate force, stabilize your spine, and provide the mobility needed for nearly every athletic and daily movement. When your hips lack mobility or control, the compensation usually shows up in your knees or lower back. Keeping your hips strong and mobile ensures smoother movement, better performance, and less pain. Here are 5 exercises that target your hip health:

Couch Stretch with Reach

Target: Hip flexors, quads
Why: Long hours of sitting tighten the hip flexors, pulling your pelvis out of alignment. This stretch restores length and improves posture.
How:

1. Place one knee on the ground with your shin against a wall, bench, or couch behind you.

2. Step the opposite foot forward into a lunge position.

3. Keep your torso tall and squeeze your glutes to avoid arching your back.

4. Reach your arm (on the side of the back leg) overhead to deepen the stretch.

5. Hold for 1-2 minutes per side.

90-90 Hip Switches

Target: Internal and external hip rotation
Why: Rotation is often the most overlooked part of hip mobility. This drill opens both internal and external ranges while engaging the glutes.
How:

1. Sit on the floor with one leg bent in front (external rotation) and the other behind (internal rotation).

2. Without using your hands, slowly switch both legs to the opposite 90-90 position.

3. Keep your torso upright and controlled throughout.

4. Perform 2-3 sets of 8-10 reps per side.

Hip Airplanes

Target: Glute medius, hip stability
Why: Strong, stable hips protect your knees and spine during single-leg movements.
How:

1. Stand on one leg, hinge forward into a single-leg deadlift position.

2. Slowly rotate your pelvis open, then close, like an airplane wing tilting.

3. Keep your standing knee slightly bent and spine neutral.

4. Perform 2-3 sets of 5-6 reps per leg.

Frog Stretch with Rocking

Target: Adductors, groin
Why: Tight adductors limit squat depth and hip abduction. This drill opens the inner thighs while keeping the hips aligned.
How:

1. Start on all fours, then widen your knees with feet turned slightly outward.

2. Keep your hips in line with your knees.

3. Slowly rock your hips back toward your heels, then forward again.

4. Perform 2-3 sets of 8-12 reps.

Standing Hip CARs (Controlled Articular Rotations)

Target: Hip joint capsule, active range of motion
Why: Training your hips through their full range maintains long-term mobility and joint health.
How:

1. Stand tall and hold onto a wall or chair for balance.

2. Lift one knee up, then circle it out to the side, back, and down - as big of a circle as possible without rotating your torso.

3. Move slowly and with control, avoiding compensation.

4. Perform 3-5 circles each direction, per leg.

Improving your hip mobility is one of the best investments you can make in your body. Whether you’re chasing athletic goals, trying to eliminate nagging back pain, or just want to move with more ease, these exercises will help restore balance and strength. Commit to a few sessions each week and your hips will reward you with freedom and power in everything you do.