Summary
Highlights
Modern life, with prolonged sitting and limited range of motion, often leads to stiff hips. The hips have three main jobs: flexion, external rotation, and internal rotation. When these ranges are not fully utilized, hips lose access and become stiff. Common stretches like hip flexor stretches or 90/90s are often temporary solutions.
The first drill, hip airplanes, actively loads the hip with body weight through external and internal rotation, practicing real-world rotation. When done correctly, you'll feel a stretch and muscle tension on the outside of the hip in internal rotation and on the inside of the leg in external rotation. Use a chair or wall for balance to focus on hip rotation. Perform 10 reps per side once a day for significant improvement.
Even with good hip rotation, tight or underactive hip flexors can cause pinching or discomfort. Deep lunge lifts open up the front of the hip by loading them in a stretched position. Start with a shorter stance and use hands for support, feeling a stretch from the upper thigh to the lower abdomen. Gradually lengthen the stance as comfort increases. The final progression is hands-free. Begin with 10 repetitions for two sets.
For faster and more noticeable results, add hip CARs. These build strength, control, and ensure long-term, pain-free hips. From an all-fours position, lift one leg out to the side, back, and down. After about 10 controlled circles, switch directions. This activates deep hip stabilizers. Avoid common mistakes: ensure all movement comes from the hip, not the back or torso, and push the range as far as comfortably possible to unlock new mobility. You should feel a light burn in the side of the glute.
The goal is to restore rotation with hip airplanes, improve extension and strength with deep lunge lifts, and maintain hip joint health with hip CARs. These exercises can be done daily, but two to three times per week is sufficient for most people to see real improvements in hip mobility and strength.