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Your hips quietly do a large part of what your body does every day. Walking, standing up from a chair, climbing stairs, and even getting in and out of a car all rely on good health. hip mobility. When legs move welleverything else tends to follow. Steps feel smoother, balance improves, and the lower back generally feels happier.
After years of coaching athletes and everyday clients, I have seen how quickly the hips respond when you give them proper movement instructions. Many people think the answer is to lie on the floor and stretch. Stretching has its place, but hips often improve faster when moving in strength-based positions that encourage the joints to work through their full range of motion. Additionally, many people prefer to move while stretching instead of staring at the ceiling for ten minutes.
This is five daily movements help open up the hips while strengthening the muscles that support them. They combine mobility, stability and coordination so that your hips can learn to move freely while being strong. Do them consistently, and you’ll develop smoother movement, stronger legs and feet that will feel much better throughout the day.
Body weight
The deep squat encourages the hamstrings to move through a full range of motion, strengthening the surrounding muscles. Sitting in a low position allows the hips, knees and joints to work together naturally. This move gently stretches the hips while building strength in the quads and glutes. Over time, practicing deep squats will help your joints feel more comfortable in deeper positions. Many people notice that their legs feel smoother and firmer within a few weeks.
Muscles trained: Quads, glutes, hamstrings and core.
How to do it:
- Stand with your feet slightly wider than shoulder width apart.
- Brace your core and push your hips back.
- Lower your body into a deep position.
- Keep your chest up and your heels on the ground.
- Back on your heels by driving.
Recommended Sets and Reps: Do 3 sets of 10 to 12 repetitions. Rest 45 seconds between each set.
Best options: Deep embedding, height suspension, bone retention.
Form tip: Plant your feet between your heels instead of leaning forward.
Standing hip circles
Standing hip circles encourage the hips to move smoothly in different directions. A lot of everyday movement is just rushing back and forth. Rotational motion allows the joint to experience a greater range of motion. This helps to improve joint awareness and coordination. Over time, the hips will become more comfortable moving through these larger patterns.
Muscles trained: Hip flexors, glutes and stabilizing muscles around the hip joint.
How to do it:
- Stand tall while holding onto a wall or sturdy surface.
- Raise one knee to hip height.
- Slowly draw a large circle with your knee.
- Continue to extend the hip through a full circular motion.
- After completing a few rounds, change direction.
Recommended Sets and Reps: Do 3 sets of 6 to 8 rounds in one direction on one leg. Rest 30 seconds between each set.
Best options: Controlled hip rotations, banded hip circles, slow speed circles.
Form tip: Move slowly and keep your trunk steady as you move.
Alternate side lunges
Alternate side lunges strengthen the hips and improve side-to-side movement. This movement challenges the inner thighs and glutes while encouraging the hips to move in a more extended fashion. Many people experience immediate benefits in the groin and hip area after performing a few sets. Controlled changes in body weight also improve balance and coordination. Consistent practice builds stronger feet that move more comfortably in different directions.
Muscles trained: Glutes, quads, inner thighs and hips.
How to do it:
- Keep your feet hip width apart.
- Step your right leg out to the side.
- Bend your knees while pushing your hips.
- Keep your opposite leg straight and your chest up.
- Press your leg to return to the starting position and switch sides.
Recommended Sets and Reps: Do 3 sets of 10 repetitions per side. Rest 45 seconds between each set.
Best options: Weighted Side Latch, Side Skid, Side Side Suspension.
Form tip: When you step to the side, tuck your hips back.
Reverse limp with reach
Reverse lunges encourage the hips to stretch through a controlled movement. Add top access increases movement problems while involving the whole body. The movement stretches the flexors of the hind leg while strengthening the front leg. This combination encourages smoother movement when walking and climbing. Over time, exercise helps to restore both strength and flexibility in the hips.
Muscles trained: Glutes, quads, hip flexors and core.
How to do it:
- Stand tall with your feet hip-width apart.
- Step one leg back into a reverse lunge.
- Raise both arms while lowering the back knee.
- Keep your chest up and your core engaged.
- Push off onto your front leg to return.
Recommended Sets and Reps: Do 3 sets of 8 to 10 repetitions per leg. Rest 45 seconds between each set.
Best options: Reverse dumbbell push-ups, bodyweight overhead kicks, reverse twists.
Form tip: Reach up through your fingertips to open your qi and torso.
Lunge course
Kurtis lanches strengthen the sides and invite them in the form of a diagonal movement. The cross step activates the outer hamstrings and hips while encouraging stability. This movement helps train the muscles that support the pelvis during walking and single leg exercises. Many people find that it quickly improves balance and hip control. Over time, exercise builds stronger legs that feel more stable and coordinated.
Muscles trained: Glutes, quads, hips and inner thighs.
How to do it:
- Keep your feet hip width apart.
- Place one leg diagonally behind your body.
- Bend both knees to lower yourself.
- Keep your chest up and your hips forward.
- Push off onto your front leg to return.
Recommended Sets and Reps: Do 3 sets of 8 to 10 repetitions per leg. Rest 45 seconds between each set.
Best options: dumbbell curtsy lunge, alternate curtsy lunge curtsy, pause curtsy lunge curtsy.
Form tip: Keep your hips square as you step behind your body.
Top daily tips for improving hip mobility after 55
Healthy hips make everyday movement easier and more comfortable. When the hips move well, the knees and lower back often feel better too. Rather than prolonging your life, improving hip mobility with well-chosen movements performed regularly can make a significant difference in how your body feels and moves.
- Move your legs in several directions: Exercises that include forward, side, and twisting movements will help you adapt to your hips.
- Prioritize controlled movement: Slow and steady repetitions allow the joints to move safely through their full range.
- Strengthen the surrounding muscles: Strong hips and thighs support healthy mechanics.
- Follow the daily routine: Short daily sessions help maintain mobility and strength.
- Listen to your body: Move within a comfortable range and gradually increase the depth as the movement improves.
Stick with these exercises and you’ll feel stronger, freer, and more capable with each week of training.
Quotes:
- Lim, Inhwan et al. “Effects of hip exercises on postural stability and function in patients with chronic low back pain.” Diagnostics (Basel, Switzerland) vol 15,10 1229. 13 May 2025, doi:10.3390/diagnostics15101229
- Eresman, Brent A, et al. “Improvement of hip flexibility and gluteal function after a daily stretching and reaching intervention.” International Journal of Sports Physical Therapy Vol 20.6 814-823. 2 Jun 2025, doi: 10.26603/001c.137692
