6 excellent hip mobility drills to open up the hips. No weights or machines needed - bodyweight alone is enough!
ost men have very inflexible and stiff hips (women tend to do better in this area). The reason is often the lack of focus on the basic leg raises and overemphasis on heavy lifts like the squat and deadlift.
Whether you are care about overall fitness or you are a martial artist or an athlete, the mobility of your hips will play a major role in both performance and health.
Hip mobility is typically not done enough and when it is done the execution tends to be poor.
Core stability plays a surprisingly big role when it comes to properly training the hips. This is because when you move the legs or hips, it's very easy to assist and dominate the movements with your core muscles.
This creates poor activation and range of motion in the hip muscles you want to target. For example, when you do a side leg raise (standing hip abduction from below), it's very easy to raise the hips upwards with the strength of your obliques.
Similarly, it's very easy to use abdominal muscles or the lower back muscles when you are flexing or extending the hips: i.e. front leg raise or donkey kick.
When you work on the hip mobility drills below, you need to keep your core tight so all of the work will be done solely with the hip muscles. Your core will work, but only to keep the core stable and stationary.
Focus, control and slow tempo are the keys to results. Learning how to contract the correct muscles is already half of the battle. 3 sets and 10-20 repetitions per set per exercise can work, but ultimately the mind-muscle connection is what will count the most.
For a complete mobility program (upper and lower body), see Movement 20XX course.