hips

Proper mobility and control of the hips is vital for most activities performed during sport and around your house. Excessive tightness on one side of the joint compared to the other can contribute to common problems such as low back pain, knee pain, hip impingement, ITB pain, and sciatica.

Muscles prone to tightness:

  1. Hip flexors

  2. Adductors

  3. Piriformis

  4. Tensor fascia lata/IT-band

Muscles prone to weakness:

Glutes:

  1. Maximus

  2. Medius

  3. Minimus

suggested exercises

Hip Movements 101

Hip Flexor Stretch (while Standing)
2x30s each side

Hip Flexor Stretch (while Standing)
2x30s each side

Adductor Stretch (while Standing)
2x30s each side

Bridges
3x30s

Piriformis Stretch (while Seated)
2x30s each side

Clamshells
3x30s each side

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Lower Back
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Knees