4 Bodyweight Exercises to Improve Hip Mobility

Feel Good Life - Coach Todd

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Many people struggle with snapping, pain or stiff hips. Going through life and “dealing” with these ailments is not living optimally. My commitment is to helping you live the best life possible. That starts with living pain-free and with us focusing to improve hip mobility. 

Why Is Hip Mobility Important?

Improve hip. mobility with simple exercises

The hips are the “shoulders” of the legs. They enable us to engage in a range of activities, from squatting to pose with your grand kids for a photo, to perfecting your golf game… even simply getting up from a chair without pain.

You’ve got to have mobile hips… period.

There are numerous benefits of improving hip mobility on a daily basis:

  1. Improving range of motion at the hip
  2. Preventing injury in the hips, knees and ankles
  3. Promoting recovery of the muscles, tendons and ligaments that surround the hips

Let’s get this party started!

4 Bodyweight Exercises To Improve Hip Mobility

1. Elvis Thrusts

I’ll start off with a couple of simple but powerful exercises, named after one of the greatest rock icons of all time – Elvis.

I’m actually more of a Hendrix fan and much preferred his music over Elvis’, but the King sure knew how to gyrate his hips! That’s why I named this exercise after him.

  • Stand with your feet slightly wider than shoulder-width, and place your hands on your hips
  • Rock JUST your pelvis up and down (see the video for an example)
  • Perform 10 reps (back and forth counts as one rep)

IMPORTANT: The first two exercises here are meant to improve mobility of the tendons and ligaments that surround the hip, NOT the muscles. Elvis Thrusts and Elvis Rotations (below) are very small movements. 

There should be minimal movement of the lower back. There will be some movement, but you should feel the stretch exclusively in the hip joint. If that’s not the case, your lower back is rocking too much.

2. Elvis Rotations

This exercise is very similar to Elvis Thrusts, except there will be a rotation movement.

  • Stand with your feet slightly wider than shoulder-width, and place your hands on your hips
  • Rotate JUST your pelvis through its full range of movement in a circular motion (see the video for an example)
  • Perform 10 reps, then change direction

After 10 rotations in each direction, switch legs

What If I Feel Pain During These Exercises?

If you feel intense pain during these exercises, you should stop. There may be something serious going on.

If you feel a bit of discomfort, that’s a sign that the exercises are necessary. Stick with them for three to four weeks and your hips will feel just like new.

When Should I Do Them?

If you work out intensely, I recommend performing mobility work after your workout. The blood will be pumping, the muscles will be loose, and you’ll be able to focus on deeper ligament and tendon mobility.

If you aren’t planning to couple these exercises with your normal strength workout, then you can do them whenever you want. As a side note, if you do not currently follow a workout plan,

I highly recommend our 8-Week Feel Good Strength method. The exercises are easy on the joints so they. areperfect for people in their 60s, 70s or 80s but also help to tone and strengthen your body. 

Do them in the shower, before bed, or in the car (on second thought, that last one probably wouldn’t work too well).

The key is to do them. “When” is less important than just getting them done.

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“The next program I decided to engage with was the exercises designed for those with arthritis to loosen up the joints. That has become my daily routine once I have finished with my shower, and again, I feel has benefited me greatly. In fact it is the best way to begin my day!”

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Wondering What's Next?

Discover 11 Easy, At-Home “Stretch Exercises” for Stronger, Pain-Free Joints (click below)


3 Responses

  1. Hi Todd,
    Many thanks for all this info , I'm going to send you a personal email shortly explaining my circumstances .
    Best regards

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