Top 3 Hip Openers for Better Mobility and Strength

Tight hips can limit movement, cause discomfort, and even lead to injury if left unaddressed. Incorporating hip-opening exercises into your routine can improve flexibility, strength, and overall performance, whether you’re a runner, weightlifter, or yogi. Here are our top three hip openers that combine strength, stretch, and dynamic movement for optimal results.

1. Weighted Squat Opener (Deep Goblet Squat Hold)

This move is a powerhouse for building strength while enhancing mobility.

How to Do It:

Hold a dumbbell or kettlebell in front of your chest with both hands.
Lower into a deep squat position, keeping your back straight and your chest lifted.
Use your elbows to gently press your knees apart, deepening the stretch in your hips.
Hold the position for 30–60 seconds, focusing on controlled breathing.

Why It Works: The weighted squat opener provides an active stretch to your hips, groin, and inner thighs. It’s a dynamic way to prepare your hips for movements like squats or deadlifts.

2. Pigeon Pose

A yoga classic, pigeon pose targets the hips, glutes, and lower back with a deep stretch.

How to Do It:

Start in a plank or tabletop position. Bring one knee forward, placing it behind your hands with your shin angled (closer to parallel for more intensity).
Extend your opposite leg straight behind you, keeping your hips square to the floor.
Lower your torso forward, resting on your forearms or a bolster for support - or you can "pulse" trying to get a little lower each time
Hold for 30–60 seconds on each side, breathing deeply into the stretch.

Why It Works: Pigeon pose is ideal for releasing tension in the hip flexors and glutes. It’s particularly helpful for individuals who sit for long periods or experience tightness from running.

3. Runner’s Lunge with Band Floss

This dynamic movement opens the hips and stretches the hip flexors, quads, and hamstrings. Adding a resistance band makes it even more effective.

How to Do It:

Loop a resistance band around a stable anchor and place it high on your thigh, close to your hip joint.
Step into a deep runners lunge, with the band pulling gently out/back on your hip.
Shift your weight forward and back, or rotate slightly to explore the range of motion.
Repeat for 30–60 seconds per side.

Why It Works: The band provides traction to the hip joint, enhancing mobility and reducing stiffness. It’s an excellent exercise for athletes looking to improve stride length and flexibility.

Incorporate These Movements

Perform these hip openers 3–4 times per week or as part of your warm-up or cool-down routine. Consistency is key to unlocking better movement patterns, preventing injuries, and enhancing overall performance.

Which of these exercises will you add to your routine? Let us know!