Improve Hip Mobility With Dynamic Warm Up Stretching (2022)

By Dr. John Rusin

Here’s What You Need To Know…

1. The dynamic warm up should always target the shoulder and hip, as mobility in these two ball and socket joints and the key to preventing injuries to the spine and improving performance in the gym and field of play.

2. There is a big difference between static stretching and dynamic stretching. Static stretching kills explosiveness, has been associated with increasing risk of injury and does not elongate tissues. Dynamic stretching on the other hand is the perfect way to prime tissues and joints for performance.

3. This hip specific dynamic warm up involves five movements that will be completed in circuit. It only takes 3-4 minutes to complete, and will work wonders for improving your hip mobility and function.

(Video) Dynamic Hip Mobility Warmup Exercises

4. All five movements in this hip specific dynamic warm up are broken down with videos and coaching notes so you have no excuse not to execute these perfectly, mastering your hips function in the process.

Simplifying Your Dynamic Warm Up With Strategic Stretching

Improve Hip Mobility With Dynamic Warm Up Stretching (1)

The dynamic warm up has become an overly complicated, highly tedious practice throughout many facets of the sports performance and fitness industries as of late. Through theimportanceof a dynamic warm up should not be understated, we must start trimming the fat off our pre-training routines and prioritizing the movements that offer the very best return in our time and energy invested.

As a coach and physical therapist, the two joints that I believe to be of the utmost importance to target from a mobility and dynamic stability standpoint during a dynamic warm up are the shoulder and hip complexes. Simply put, these ball and socket joints are the key to extremity function, but also to allow the spine and musculature associated with the torso to function optimally.

RELATED “Fix Your Posture with this Shoulder Specific Dynamic Warm Up”

The hips, acting as a the central joints of the body, play a pivotal roll in spinal health and function along with the obvious lower extremity performance based activities such as running, jumping and changing directions.

Since the hips are so highly activethroughout many different physical activities, they are also notorious joints for developing immobility that hinders the function of the joints and movements they control. This fact is the reason why we will be targeting the hips directly with a specific warm up sequence that involves the use of stretching to improve mobility, function and long term orthopedic health.

Not Static Stretching… Dynamic Stretching

Improve Hip Mobility With Dynamic Warm Up Stretching (2)

By now, the methodof utilizingstatic stretching before heavy strength training or explosive based athletic movements is pretty much a dead science and practice . So if that statement left youconfused by the fact that “stretching” is being used in this hip specific dynamic warm up, that’s absolutely understandable. Lets break this down before moving forward.

(Video) 12 Minute Hip Mobility Routine (FOLLOW ALONG)

The key difference here is that my hip specific dynamic warm up programsdynamicstretching, as opposed to static stretching. The marked difference? Static stretching involves long duration holds with little to no active movements through the tissues. This practice has shown little carryover into improving athletic performance, increasing tissue length, and hell, even preventing injuries.

Dynamic stretching on the other hand is my preferred method of mobility for those in dire need of enhancing their mobility due to the fact that it utilizes oscillations that move in and out of end ranges of motions for specific joints and tissues that are being targeted with the movements. By oscillating smoothly on and off, I have seen great amounts of success breaking through neurologically locked tissues, and even lubricating the active joints in the movements. This is the kind of “warm up” that we want to be using pre-training and pre-competition. Now, onto the hip specific warm up.

Hip Specific Dynamic Warm Up

Improve Hip Mobility With Dynamic Warm Up Stretching (3)

I am excited to bring you allthe exact hip centric stretching based dynamic warm-up sequence that I personally use withmy athletes and clients that has produced a huge amount of success over the past decade.

Like any other movement based exercise prescription, the key to making these specificfive exercises work wonders for your mobility and overall function isyour attention to detail, and of course, achieving mastery in each of these movements.

This circuit is best utilized in a dynamic warm-up, but is not limited to just before training. For those of you who are truly locked down at the hips, going through these movements 2-3 times a day will help you to achieve greater mobility at the hips, and also facilitate transference of your new found mobility into your lifts, or onto the field of play.

Simply complete 20 repetitions per exercise (take into account bilateral movements) and move on with little to no rest between each movement. As I spoke to in the previous section, concentrate on achieving spinal neutral in each of these positions while adding smooth oscillations to the joints being targeted with the stretch without deviating away from that neutral alignment.

For beginners, once through this circuit will be challenging, but as you improve your movement efficiency, feel free to continue on through this sequence for a total of 2-3 rounds.

Rusin’s Hip Specific Dynamic Warm Up

(Video) 3 Hip Mobility Stretching Exercises You Should Be Doing | Dr. Andreo Spina

1A – Rear Foot Elevated Hip Flexor Dynamic Stretch –x20 (per side)

1B– Half-Kneeling Adductor Hip Hinge Dynamic Stretch –x20 (per side)

1C– Standing Hamstring + DorsiflexionDynamic Stretch –x20 (per side)

1D– Kneeling Modified “Pigeon” Dynamic Stretch – x20 (per side)

1E– Deep Squat to Hamstring Dynamic Stretch – x20

*Complete approximately 20 oscillations per side of each exercise and move directly into the next movement with minimal rest between. Complete 1-3 rounds of this circuit with 30 seconds rest between rounds.

Now that we have the foundation of the warm up movements, we will be breaking each movement down one by one to coach you up on the acute details that make each movement a worthwhile practice for improving your mobility and function.

Rear Foot Elevated Hip Flexor Dynamic Stretch

Coaching Notes:

(Video) 7 Dynamic Stretches to Improve Hip Mobility : Great Training Tips

  • The rear foot elevated hip flexor dynamic stretch just may be my favorite mobility drill for people to normalize their lower body and spinal posturing after days spent slouching.
  • In a half-kneeling position, the front knee will be placed bent at 90 degrees while the opposite leg’s foot is grabbed by the hand to achieve a rear foot elevated position.
  • Ensure that your core is active, spine and pelvis are in neutral alignment, and your glute on your back leg is squeezing and engaging, which will help maintain neutral alignment up the chain.
  • Once this static position is achieved, start oscillating back and fourth moving your back hip in and out of terminal extension while controlling the movement with the front leg and arm.
  • More on this movement HERE

Half-Kneeling Adductor Hip Hinge Dynamic Stretch

Coaching Notes:

  • In a half kneeling position, straighten out one of your legs and place it directly lateral to your body so that your knees are in line with one another.
  • Use your hands grabbing each other in the midline of your body to aid in the weight distribution from the next step.
  • With a neutral spine and pelvis, you will drop your butt on the kneeling side back to your heel, bringing your arms out straight in front of your body and hip hinging.
  • This movement will create a dynamic stretch throughout your medial hamstring group along with your adductors of the leg that is straightened.
  • Between each rep, come all the way back up into hip extension and squeeze your butt for a split second to realign the pelvis between each and every rep.

Standing Hamstring + DorsiflexionDynamic Stretch

Coaching Notes:

  • This movement is targeting both the hamstrings on the front leg and also the ankle moving into dorsiflexion on this same front leg.
  • Stagger your stance, and grab onto a polewith your hands to improve your stability.
  • Keeping your front heel down on the ground as best as possible, you will move your body forward, aiding with your arms and hips, and driving your front knee forward, moving your ankle into end range dorsiflexion.
  • Reverse the motion, and concentrate on placing a stretch through the hamstring on the front leg as you bring your hips back.
  • Maintain a neutral spine and pelvic alignment throughout this dynamic stretch.

Kneeling Modified “Pigeon” Dynamic Stretch

Coaching Notes:

  • This stretch is very similar to the popular yoga pose, with one key distinction; spinal neutral being maintained throughout the movement.
  • Bring one leg forward and place your knee in front of your hip with your lower leg angled a bit towards the midline. This will help target the deep rotators of the hip.
  • On the back leg, be sure to dorsiflex your foot and kick your toes into the ground, as we can work on ankle mobility while targeting the hips as well.
  • Once in this position, to ensure spinal neutral, push yourself up with your arms into full extension and activate your core. If you are unable to achieve this position without rounding your back, simply elevate your hands up on a step or roller, as spinal neutral is a requisite.
  • Oscillate back and forth with a very small amount of movement. A little goes a long way on this one.

Deep Squat to Hamstring Dynamic Stretch

Coaching Notes:

  • Place your feet into your true squat stance. If you need assistance determining your optimal squat stance, depth and form, review “Squat Depth: The Final Answer” which was featured on Testosterone Nation last year.
  • Hinge your hips back and go down and grab under your toes to achieve a hamstring stretch in this toe touch progression.
  • After accentuating this hamstring stretch for a second or so, bent your knees and drop your butt down into a squat stance, pulling yourself down into this position with your hands.
  • As you reach the bottom of your squat, your knees should drive out, chest should raise up and your spine should remain in neutral alignment.
  • A great cue I use with my clients is to have their head lead the movement. As you hamstring stretch, your spine stays in neutral, including your head which should be looking down at the ground. As this transitions into a squat stretch, the head should come back up, thus maintaining spinal neutral.


Improve Hip Mobility With Dynamic Warm Up Stretching (4)

(Video) MOBILITY: Stand Up + Stretch! | Full body stretches you can do at a desk, improve blood flow + focus

Dr. John Rusinis an internationally recognized coach, physical therapist, speaker, and writer, whose published over 100 articlesin some of the most widely regarded media outlets in the industry likeTestosterone Nation,Mountain Dog Diet,Breaking Muscle, andMuscle and Strength, to name a few.

Along with an impressive laundry list of publications, Dr. John works with some of the world’s most elite athletes, including Gold Medalist Olympians, NFL All-Pro Quarterbacks, MLB All-Star Pitchers, Professional Bodybuilders and World Class IronMan Triathletes.

He takes pride in offering uniquely customized programming to clients of all walks of life in the exact same detail and passionas the Pros! Dr. John’s 12-Week Functional Hypertrophy Training Programis now available to you.


Does dynamic stretching improve mobility? ›

Dynamic stretching increases joint and muscle mobility which may help prevent injury. In a recent study , dynamic hamstring exercises reduced passive stiffness and increased range of motion in the hamstrings. These factors are associated with a lower risk of hamstring injury, one of the most common exercise injuries.

Does a dynamic warm-up improve mobility or flexibility? ›

To simplify, a dynamic warm-up is a sequential series of movements performed prior to physical activity. It aims to increase blood flow to the muscles, increase functional mobility, maximize available flexibility of the entire body and prepare the body for activity.

How do you warm-up and stretch your hips? ›

Starting with your feet just wider than hip width apart rock your hips to one side keeping your hips

What are the benefits of doing dynamic warm-up? ›

In simple terms, a dynamic warm-up is “moving while you stretch” or stretching through a joint's full range of motion and preparing muscles for more intense exercise to come. A dynamic warm-up promotes blood flow, helps PREVENT INJURY and muscle soreness, as well as helps improve overall performance.

How does dynamic stretching improve flexibility? ›

Dynamic stretching improves flexibility by warming up the muscles and loosening the muscle fibers. When your muscles are warmed up, the muscle fibers lengthen and loosen, allowing for you to go farther into a stretch.

What are dynamic movements for a warm-up? ›

7 Dynamic Warm-Ups
  • Hip Circles. Stand on one leg, using a countertop for support, and gently swing the opposite leg in circles out to the side. ...
  • Arm Circles. ...
  • Arm Swings. ...
  • High-Stepping. ...
  • Heel-to-Toe Walk. ...
  • Lunges with a Twist. ...
  • Step Up and Over.

What are the 3 components of the dynamic warm-up? ›

The general goals of a well-designed dynamic warm-up are as follows: Increase core temperature to prepare for exercise. Increase blood flow to active muscles. Increase muscle temperature for improved ability to stretch through appropriate ranges of motion.

Where is dynamic stretching most effective? ›

With dynamic stretching, it's always good to target the primary muscle groups you plan to use. For most people, this means the larger muscle groups of the lower extremities such as the hamstrings, quadriceps, and glutes.

How can I improve my hip flexibility and strength? ›

Tips for the Hips: 7 Flexibility & Strengthening Exercises
  1. Hip Extension (Prone) Lying face down, slowly lift one leg up without letting your hips rotate in the process. ...
  2. Bridge. ...
  3. Squat. ...
  4. Pigeon Pose. ...
  5. Half-Kneel Hip Flexor. ...
  6. Prone Hip IR stretch.
12 Apr 2021

How do athletes increase their hip mobility? ›

Hip Mobility Routine for Athletes | Overtime Athletes - YouTube

How do beginners get flexible hips? ›

How to get Flexible Hips Fast - YouTube

How do you warm up your hip muscles? ›

Engaging in dynamic warm-ups helps boost blood flow to the hip, which prompts the body to lubricate the joint with synovial fluid.
Her favorites include:
  1. Heel-to-rear kicks.
  2. Side shuffles.
  3. Carioca — crossover, front to back heel.
  4. Small-range walking lunges.
26 Jan 2021

What are good stretches for your hips? ›

7 Stretches to loosen up tight hips
  • Foam roller stretch. You can use a foam roller to loosen up tight hips. ...
  • Kneeling hip flexor stretch. You can do this stretch daily to help loosen your hip flexor. ...
  • Pigeon stretch. ...
  • Spiderman stretch. ...
  • Butterfly stretch. ...
  • Horizontal squat stretch. ...
  • Sitting stretch.
23 Apr 2020

How can I improve my hip stability? ›

5 Great Exercises to Strengthen Your Hips
  1. Knee lifts. Knee lifts stretch your hip flexors, thigh muscles, and gluteal muscles. ...
  2. Leg raises. Leg raises to build strength in your hip muscles. ...
  3. Butterfly pose. ...
  4. Seated marching. ...
  5. Hip circles.

Why is dynamic stretching mobility encouraged before exercise? ›

If you are warming up before an exercise or sporting event, you should focus on dynamic stretching. This will improve your flexibility and range of motion. It warms up your body and gets your body moving and ready to work. It's also proven to reduce the risk of injury.

Why is dynamic stretching better than static stretching? ›

"Dynamic stretches will stimulate reflexes in your tendons and muscles, and can also help your body recognize, through movement, its position in space, rather than relying purely on visual cues." Prior to exercise, static stretching can be effective when paired with light activity that gets the heart pumping.

How does warm-up increase flexibility? ›

A warm-up also activates and primes the connections between your nerve and muscles, which improves the efficiency of movement. Additionally, your range of motion (flexibility) should be increased by dynamic stretching.

What are the 7 dynamic stretching exercises? ›

Seven Dynamic Stretching Exercises
  • 1) REVERSE LUNGE WITH TWIST. Take an exaggerated step backwards with the right leg. ...
  • 2) KNEE CRADLE. Standing, lift your left leg with the knee facing outwards. ...
  • 4) BUTTOCK KICKS. ...
  • 5) HIGH KNEES. ...
  • 6) CARIOCA. ...
  • 7) SCORPION.
31 Aug 2017

Do a 5 minute dynamic stretching exercises as your warm-up? ›

5 Minute Active/Dynamic Warm-Up Stretch - YouTube

What are dynamic stretching exercises? ›

Dynamic stretching is a movement-based type of stretching. It uses the muscles themselves to bring about a stretch. It's different from traditional "static" stretching because the stretch position is not held.

What are 5 examples of dynamic stretching? ›

Dynamic Stretching Examples
  • Lunge with a Twist.
  • Knee to Chest.
  • High Kicks.
  • Hip Stretch With A Twist.
  • T-Push-Ups.
  • Jump Squats (Advanced)
  • Jump Lunges (Advanced)
24 May 2018

What is the example of warm up dynamic stretching? ›

For example, a lunge with a twist is a dynamic stretching exercise that engages your hips, legs, and core muscles. Whether you're doing weighted lunges in the gym, or lunging for a soccer ball, the key muscles have already engaged during your warm-up. Dynamic stretching improves range of motion.

When should you practice dynamic stretching? ›

Dynamic stretches should be used as part of your warm-up routine before any athletic event, whether competitive or not. A complete athletic warm-up should incorporate about 5 to 10 minutes of low- to moderate-intensity swimming, jogging or cycling, followed by dynamic stretching.

Why do you do dynamic stretches in a warm-up? ›

Dynamic stretching is stretching that encourages you to use your full range of motion, which can help you warm up before exercise and improve overall flexibility. You also tend to lose flexibility as you age, Bushman says. Dynamic stretching can help combat this.

How can a dynamic warm-up be ineffective? ›

The main reason this is a bad idea is to do with power output. Once stretched a muscle looses a significant amount of power output compared to is pre-stretched state. This is down to the filaments of the muscle (actin and myosin) no longer lining up like a lock and key to perform optimum muscle contraction.

Is walking a dynamic warm-up? ›

A warmup is essential to get your body ready for activity. These dynamic moves prime muscles you'll use during a walk. With any workout, you want to warm up your body first, and walking is no different. A good warmup will not only help you feel better during your walk, but after it too.

How can you increase your mobility? ›

Do These 6 Exercises to Increase Your Mobility & Flexibility - YouTube

Do I need to warm-up before dynamic stretching? ›

While we recommend dynamic stretching when you warm-up, you don't have to necessarily do it to cool down. Dynamic stretches are recommended because they raise your core temperature, which is ideal for your pre-workout routine.

What is the most appropriate duration for a dynamic stretching warm-up? ›

The best time to stretch is after you work out, but if you're not exercising before performing your stretches, consider warming up for 5 to 10 minutes with some light cardio, such as walking or jogging.

Why is hip mobility so important? ›

Hip Mobility and Athletic Performance

Having tight hip muscles can impede an athlete's full range of motion. Lack of hip mobility also causes athletes to execute lifting exercises incorrectly and put a strain on their back muscles. These muscles are susceptible to injury, especially when lifting heavy loads.

What causes poor hip mobility? ›

Hip bursitis is a painful inflammation of the bursae around your hip and it can cause hip mobility issues. It's most commonly caused by repetitive use and over-stressing the areas around your hip joints — but it can also be caused by direct trauma or infection.

How can I improve my ankle and hip mobility? ›

Full Ankle, Knee, and Hip Mobility Routine for Squats - YouTube

Do squats improve hip mobility? ›

Learn to do deep squats to improve hip mobility, health and get a better butt. You've seen people learn how to do squats in the park and barbell squat at the gym, but most people only lower their bodies until their thighs are parallel with their knees.

How do you relieve tight hip flexors? ›

How to Lessen Tight Hip Flexors
  1. Warming up and stretching your muscles before and after a workout.
  2. Taking breaks during the work day to stand up and walk around.
  3. Stretching and massaging your muscles with a foam roller to improve blood flow.
  4. Applying heat to the muscles to warm up the area and increase blood circulation.
11 Aug 2021

What causes tight hip flexors? ›

The biggest cause of tightness is what we do all day long: sitting for too long is a major culprit in tightening the hip flexors. When you sit all day at a desk, the iliopsoas shortens, making the flexors tight. Some athletes are also more prone to tight hip flexors.

What are the symptoms of tight hip flexors? ›

Misalignment of the leg when standing

When the iliacus muscle is tight, it will pull the pelvic bone forward, thus changing how the hip bone fits into the socket and how your femur (thigh bone) and tibia (lower leg) align. This will cause the knee to rotate inwards and even hyperextend on that side.

Does flexibility improve mobility? ›

What part does flexibility play in mobility? Flexible muscles help improve how well you can move your joints and that's why flexibility is an important component of mobility. It's difficult to move a joint if the muscles and tissues surrounding it are too tight.

How can I improve my mobility? ›

Do These 6 Exercises to Increase Your Mobility & Flexibility - YouTube

Does static stretching improve mobility? ›

Long term static stretching via yoga or other practices will help improve joint mobility. However ONLY STRENGTH TRAINING will help improve joint mobility while also providing an increase of strength WITHIN that new range of motion. .

What is the disadvantage for doing dynamic stretch? ›

One of the main dangers or disadvantages of dynamic stretching is that it is very easy to over-do-it, or push the stretches too hard or too fast. A Word of Warning! If you've never done any dynamic stretching before make sure you start off very gently and slowly.

What is mobility in a warm up? ›

A warm up can take from ten minutes up to an hour. Warm up starts with pulse raising activities such as easy jogging or cycling, or anything that gently raises the heart rate. Next come mobility exercises for the joints, such as arm circling for shoulders, skipping for ankles and knees and pelvis swivels for the hips.

Is dynamic stretching and mobility the same? ›

Stretching is a training method that improves flexibility. Mobility is a fitness attribute that is a combination of flexibility and strength.

What does hip mobility mean? ›

Hip Mobility and Athletic Performance

The hip joint is anatomically complex and contains over 15 muscles that work together to give the hip a full range of motion. Hip flexibility and mobility allow athletes to become more powerful and perform athletic movements efficiently.

How can I improve my hip and leg flexibility? ›

Get Flexible Legs! Stretches for Leg & Hip Flexibility - YouTube

How do you train for mobility and flexibility? ›

7 Exercises That Will Boost Your Mobility and Flexibility
  1. Reverse Lunge With Side Bend.
  2. Squat to Forward Fold.
  3. Low Lunge With Rotation.
  4. Shin Box to Forward Step.
  5. Lateral Lunge to Plank Walkout.
  6. Wide Squat With Internal Rotation.
  7. Single-Leg Deadlift to Knee Drive.
11 Aug 2021

What are dynamic stretching exercises? ›

Dynamic stretching is a movement-based type of stretching. It uses the muscles themselves to bring about a stretch. It's different from traditional "static" stretching because the stretch position is not held.

How does stretching improve mobility? ›

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight.

Does passive stretching increase mobility? ›

Passive stretching can improve flexibility, range of motion, and mobility. It helps improve your performance while lowering your risk of injury. Its benefits extend to people who may not be able to stretch on their own.

What is dynamic stretching vs static? ›

Dynamic stretching versus static stretching

While dynamic stretching is based on movement, static stretching involves moving a joint as far as it can go and holding it for a length of time, typically 30 to 90 seconds.

Why is dynamic stretching better than static stretching? ›

"Dynamic stretches will stimulate reflexes in your tendons and muscles, and can also help your body recognize, through movement, its position in space, rather than relying purely on visual cues." Prior to exercise, static stretching can be effective when paired with light activity that gets the heart pumping.

How long do you hold a dynamic stretch? ›

Unlike static stretching, you will not hold your dynamic stretch at the end of your range of motion for an extended period of time. You may hold your end range of motion (when you're feeling the stretch the most) for about 1-2 seconds, or you may not even hold the stretch at all.

Can dynamic stretching cause injury? ›

Stretching movements that are too forceful can damage the soft tissues around the joints, such as ligaments and tendons. This can develop into tendonitis. Over time, small muscle tears can develop and can lead to reduced flexibility and movement.


1. Dynamic Hip Mobility [Warm-up]
(Studio Jibby)
3. Hip Opening Dynamic Stretches | Follow along with Chloe Bruce
(Chloe Bruce Academy)
4. Dynamic Hip Mobility Workout Routine
(National Academy of Sports Medicine (NASM))
5. 7 Tight Hip Stretches - Ask Doctor Jo
6. Dynamic Warm-up: Hip Mobility I Increase Power I Increase Speed I Increase Force Production
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