Complete hip mobility requires movement in all planes: flexion, extension, abduction, adduction, internal rotation, and external rotation. Most stretching routines address only one or two planes, leaving gaps that become restrictions over time. This routine provides comprehensive hip mobility in a systematic sequence. Each exercise builds on previous movements, progressively opening the hip joint through its full range. Get your personalized hip routine: Start your 14-day free trial Hip Flexion Sequence Start with flexion movements to warm the hip and prepare for deeper ranges. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. JME 139 Sitting in your chair, one leg at a time, lift your leg up to find your end range of motion. Once you can't lift it higher maintaining a 90 degree bend at your knee, return to the floor and do the other leg. Hip Extension Work Extension mobility counteracts sitting-induced anterior hip tightness. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 124 Holding onto a wall or your chair, extend one leg back. Abduction and Adduction Side-to-side hip movement is essential for walking, climbing stairs, and single-leg balance. JME 125 Holding onto a wall or your chair, extend one leg to the side. JME 125 Holding onto a wall or your chair, extend one leg to the side. Rotational Mobility Hip rotation allows you to turn, pivot, and move efficiently through space. JME 134 One leg at a time, internally rotate your leg - either standing or sitting in your chair. Focus on the rotation - and do it controlled. JME 149 Either sitting or standing, straighten and extend one leg forward. Rotate that leg left and right and find your end range of motion each way. Stay slow and controlled. Combined Movements Real hip function combines planes simultaneously. These exercises challenge multi-directional mobility. JME 144 For stability, hold onto your chair or desk with one hand. Follow the movement of your leg to the diagram very specifically. Ultimately, you are making a big circle with your knee. You want to be finding your end range of motion at each point. Be slow and controlled - this isn't a race. Find what works for your joints. JME 128 Staying steady on one leg, follow the diagram for the path of your leg. Stay controlled with your movement and find your end range at every location. Routine Implementation Perform this routine 3-4 times weekly for maintenance, daily when addressing specific restrictions. Each movement gets 8-10 repetitions or 30-45 second holds depending on the exercise type. The full sequence takes 12-15 minutes. When time is limited, select exercises from each plane to maintain balanced mobility. Personalized Hip Programming This routine addresses general hip mobility. Your specific restrictions benefit from targeted programming. simplmobility provides joint-specific routines customized to your mobility needs in 2-3 minute sessions. Start Your Free Trial