5 Best Mobility Movements for Healthy Hips

By Coach Keller

Healthy hips aren’t just about doing more squats and deadlifts (although we do recommend those!)—they’re about mobility, stability, and keeping your joints pain-free so you can move well for life. Even if you have stiff hips, you can make progress in your mobility by working on these movements or any variation of them. Tight hips are often the root cause of low back or knee pain, and improving hip joint health can reduce tension in other areas of the body.

Our range of motion is a use-it-or-lose-it system, so we want to always be working on our mobility! Whether you’re a skier, biker, runner, or just want to feel less stiff after long days, these five hip mobility exercises will make a noticeable difference. Here’s how to do them right:

1. 90/90 Hip Switch

This move opens your hips in both internal and external rotation. It is a great way to flush your hip joint with synovial fluid, which keeps the labrum and joint supple and healthy!
How to do it:

1. Sit on the floor with one leg in front at 90 degrees, the other behind at 90 degrees.

2. Keep your chest tall, core engaged. You can have hands behind you on the floor for support if necessary. 

3. Slowly rotate your hips to switch sides, keeping feet where they are. 

4. Perform 10 reps per side, moving slowly and controlled.

Tip: Focus on keeping your back straight, don’t collapse forward—this is about the hips, not the spine.

2. Couch Stretch

A killer stretch for hip flexors and quads. Perfect if you sit all day. Or ski. Or bike. Or run. Or…
How to do it:

1. Kneel on one knee, shin behind you against a wall or bench.

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

3. Tuck your pelvis slightly and press hips forward.

4. Hold for 30–60 seconds each side.

Tip: Keep your glutes active to protect your lower back and deepen the stretch safely.

3. World’s Greatest Stretch (aka Lizard Lunge)

A full-body stretch that hits your hip flexors, hamstrings, and thoracic spine.
How to do it:

1. Start in a plank, step your right foot outside your right hand.

2. Drop your left knee down and open your chest to the ceiling, reaching up with your right arm.

3. Return your hand to the ground and push back into plank. Option to lower to elbow if you have the flexibility. 

4. Repeat 5–8 reps per side.

Tip: Move slow and controlled—this is mobility, not cardio.

4. Fire Hydrants

These are gold for hip joint health, building strength and control through full range of motion.
How to do it:

1. Stand or kneel, lift one knee to 90 degrees.

2. Slowly circle the knee outward, then back, keeping pelvis stable.

3. Perform 5 slow circles in both directions, on both sides.

Tip: It’s about control and moving through the fullest range of motion within the hip joint—don’t rush it.

5. Pigeon Pose

Targets glutes and external rotation.
How to do it:

1. Bring one leg forward bent at 90 degrees (ideally, but it can be less if that’s too much on the knee), extend the other straight back.

2. Square your hips to the front.

3. Lean forward over your front leg for a deeper stretch.

4. Hold for 30–60 seconds per side.

Tip: If your hip flexor is tight, place a cushion under your front hip for support. If this position does not feel good on your low back, try a supine figure-4 stretch instead! 

Incorporate these into your warm-up, cool-down, or a dedicated mobility session 2–3 times per week. We are launching a MTB-specific mobility series through Evergreen GO for an easy at-home program if you are ready to commit to better mobility. Healthy hips aren’t just about feeling good—they’re about moving better, lifting stronger, and preventing injuries that slow you down. Start with small, controlled movements and watch your hips open up over time. Who knows, maybe even that low back or knee pain starts to feel better too!