The One Hip Mobility Move You Need to Feel Amazing Every Day

Skip the stiff hips and low back pain and start using this hip mobility drill daily! This one drill is a great start to help you loosen up tight hips and start building strength around the glutes.

Close up of a woman lying on a bolster and hugging a leg to her chest.

Though glute training has become popular in the last few years for not only aesthetics but helping to relieve back pain, it’s difficult to train your glutes if you don’t have a base amount of hip mobility.

Which means that getting movement into this joint is crucial to performance, daily tasks, and fluid movement.

As a Certified Strength Coach, I have a lot of hip mobility drills that I use and love. However, this is one drill that I make sure to work into my day each and every day. In just 5 minutes per day you’ll start noticing less stiffness, better mobility, and hopefully less tension in the low back!

Drill Recap

Equipment needed: The base of this hip mobility drill doesn’t require any equipment. If you want to progress it though, you’ll want a red strength band on hand.

Benefits: This drill helps you gain movement throughout the hips to allow for better strength and stability.

Time needed: Do this drill for 1 minute twice a day for best results.

The Hip Mobility Drill

Figure 4 drills are a game changer when it comes to mobility training- as can this glute activation drill! They can be done from beginner to advanced and are easy to implement anywhere. For the basic figure 4 rotation, read through the directions below. Follow it up with a total body mobility drill for even more benefit.

On the ground or a yoga mat, sit up tall with one leg bent at a 90 degreen angle in front of you and the other one at a ninety degree angle out to the side.
As a beginner, place your hands behind you for support and maintain your tall position.
Slowly open up the back knee and turn the front knee in towards the hip so that you essentially switch the legs.
Repeat the movement back and forth making sure you don’t round the back and slump.

Three images of a woman in a sports bra performing a hip mobility drill.

Variations and Progressions

Below are a few drills that build on the initial figure 4 motion to help you challenge yourself further and really make some progress in your mobility.