December 5

7 Exercises to Do Everyday for Hip Mobility

7 exercises to do everyday for Hip Mobility is for people who don't accept limitations and want the freedom of movement that only mobile hips can allow! Creating and maintaining hip mobility is easy and can be done without going to the gym. Interested in feeling good and enjoy life to the fullest? Read more, be more! Article 5: Hip Mobility

We started from the bottom, now we're working our way up! Ready to do this?

What, Why, How & When

What Hip Mobility means:

Hip mobility means mobility throughout your entire life. 

Expert Insights

If your hips are mobile:

  • Your stride is longer and you can move farther.
  • It is easier to get to the ground and back up again.
  • Your balance is better. 

Why Hip Mobility is important:

The most important thing about hip mobility for your health is to maintain the ability to get up and down off the floor with ease. 

Expert Insights

They say sitting is the new smoking unless you are sitting on the floor.

Hip mobility;

  • Leads to vitality and longevity.
  • Creates the opportunity for any movements whether they are low to the ground or high in a tree.

How Hip Mobility relate to parts of the body above.

Hip Mobility leads to a healthy spine. 

Expert Insights

  • If you are moving your thigh bone in the hip socket for your entire stride then the discs in the lumbar spine are safe.
  • If you are able to get up and down from the ground easily then your shoulders and your knees are taking less force and thus lasting longer. 

When you know you have improved Hip Mobility.

You know you have improved hip mobility when;

Expert Insights

  • Everything feels easy.
  • You are able to sit crossed legged on the floor playing with a 5 year old without even thinking about it.

The 7 Exercises to Do Everyday for Hip Mobility

Supine hug knees alternating

  • Start lying on your back and hug one knee to your chest grab onto your shin. 
  • Pull your knee towards your chest as you flex your bottom foot and reach your heel away from you.  
  • Hold for about 30 seconds.
  • Repeat on the other side.
  • Return to the first side hug your knee to your chest.
  • Open your knee out to the side, as you flex your bottom foot, reach your heel away from you.
  • Hold for about 30 seconds.
  • Repeat on the other side.
  • Return to the first side and hug your knee to your chest.
  • Cross your knee over the midline as you flex your bottom foot and reach your heel away from you.
  •  Hold for about 30 seconds.
  • Repeat on the other side.

Watch Supine Hug Knees Alternating

Quadruped squat series

  • Start on your hands and knees with the eyes of your elbows forward, and your toes curled underneath.
  • Push with your hands to sit back towards your heels,
  • Walk your hands back towards your knees.
  • Push with your hands again to roll over the balls of your foot to reach your heels to the ground.
  • Roll forward over the balls of your feet, place your hands back down.
  • Walk yourself back to your hands and knees.
  • Repeat several times.

watch Quadruped squat series

Mermaid hips series

  • Start in your Z. Sit by taking one leg and putting it behind you.
  • Lift up your back knee, and repeat several times.
  • Next, put your forearms on the ground, lift up your back foot, and repeat several times.
  • Next, keeping your forearms on the ground lift your entire back leg and kick it backward and forward. Repeat several times.
  •  Repeat the entire sequence on the other side.

watch Mermaid hips series

Mermaid sit to knees

  • Start in your Z sit position with one knee out and one knee turned in.
  • Fold forward at your hips
  • Reach your head forward and up as you lift your hips into the air and then send your hips forward.
  • Fold at your hips, still reaching your head forward and up.
  • Slowly setting your sits bones back on the ground.
  • Switch Z sits. Repeat on the other side.
  •  Repeat on each side several times.

watch Mermaid sit to knees


  • Start standing tall with your feet shoulder width apart,
  • Ground your big toe and spread out your little toes.
  • Squat down as far as you can comfortably..
  • Put your elbows on the inside of your knees.
  • Rock from side to side a few times on your feet.
  • Sit a little deeper, then open and close your knees a few times.
  • Draw circles around your ankles a few times with your whole body,
  • Stand up.

watch Squats

Banded lunge elevated

  • To start, take your resistance band, tie it in a long loop.
  • Place the knot on the floor and step inside the loop.
  • Take your other foot and thigh through the loop and then put the band at your hip crease.
  • Square your hips to the side. Keep your waist long.
  • Push your back foot into the ground to shift your weight forward.
  • Then push your front foot into the ground to shift your weight back.
  • Repeat several times on both sides.

watch Banded lunge elevated


  • Start by hugging one knee towards your chest,
  • Fold at the standing hip keeping a hold of your knee for as long as possible
  • Lengthen your leg behind you
  • Balance. Bend your standing leg,
  • Straighten your standing leg then bring your knee back in front of you.
  • Bring the knee back up hugging it to the chest as you stand tall.
  • Repeat 3 times on each leg.

watch Airplane

Making the Connections

  • Your body is a remarkable collection of interdependent parts, each with a specific role by design. 
  • You'll have the most fulfilling experience in your body when you see to the health and well-being of the individual and inseparable parts.

Take a few minutes to explore the connections from head to toe, parts above and parts below! 

Ready to Take Your Body Back?

There is no reason to not feel great in your body all day everyday even when you sleep!

  • You're never too old
  • It's never too late

You can take your body back, one part at a time.

The entire "7 Exercises to Do Everyday" course is available FREE right now for registered users. 

Reasons To register

  • Get entire 7 exercises series in one  place
  • track you can track your progress by marking lessons as complete
  • Downloadable  Trackers To Suit Your Style:  Printable PDF To Hang  On The Wall, Or Google Doc Online Tracker
  • personalized reminders and recommendations (When Subscribed To email updates)

Kristin's Experience (Age 31)

before 7 exercises to do everyday for Hip Mobility

I’d been noticing a pinching sensation in my hip whenever I sat on the floor to play with my three-year-old. It was mostly when sitting cross-legged. I knew I had to do something and fast because the pain was starting to interfere with playing with her and spending quality time together. I mentioned my issue to another mom in my mom group, and she said she’d had a similar issue and had found in these 7 exercises to do everyday for hip mobility. That’s all I needed to hear to try it.

After 7 exercises to do everyday for Hip Mobility

I committed to doing these 7 exercises every day, and man, was she right. Within a week I noticed an improvement, and after 2 weeks, I felt no more pinching at all. It was kind of amazing to experience! The exercises don’t take long and I’m definitely going to continue doing them every day to keep the pinching away.

Curtis's Experience (Age 60)

before 7 exercises to do everyday for Hip Mobility

My best friend from childhood Martin and I have spent our lives working on cars together, and we recently turned 60. One afternoon while doing the brakes on his 69 charger we we're lamenting about the difficulty of getting up and down off the shop floor. Martin suddenly said, we are both smart guys that understand how things work. Why don’t we figure this out too and fix ourselves! He found after about five minutes of searching.

After 7 exercises to do everyday for Hip Mobility

That was six weeks ago, and we fixed ourselves just like brakes on that 69 Charger simply by doing these 7 exercises everyday and more. We are believers, and plan on enjoying our time in the shop for the next 30 years. Thank you.


Hip Mobility, Hips

About the author

Katrina Hawley

Veteran studio owner, senior Polestar Educator and adjunct staff at the in the Dance Division of the Hartt School at The University of Hartford. When not teaching clients, other teachers or dance students you will find Katrina playing with her cats Uncle Louis and Sadie Grace, hiking, cooking or listening to political podcasts while playing games on her phone.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}