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How to Do a Hip Mobility Drill

In short

Hip mobility drills, such as the 90-90 or hip openers, move your hips through their full range to counter the tightness of sitting. Looser, more mobile hips improve squats, lunges and comfort, and reduce strain that would otherwise land on your back. Ideal for desk workers.

Written & reviewed by M. Thurairaj & team, Registered Physiotherapist & Certified Trainers
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Hours of sitting leave most Malaysians with tight, stiff hips, and that stiffness shows up as shallow squats, awkward lunges, and extra strain on the back. Hip mobility drills move the hips through their full range to undo some of that.

You need only floor space, so these fit any home or our Putra Heights centre. A few minutes of hip openers before training or during the workday keeps your hips moving well and your lower body feeling far more comfortable.

What it trains and who it suits

These drills improve hip range in multiple directions, easing the tightness that sitting creates. They suit desk workers, anyone with stiff hips, and lifters wanting deeper, more comfortable squats and lunges.

Because they are gentle and equipment-free, they are easy to do daily and benefit almost everyone who sits a lot.

Step-by-step cues

  1. Sit on the floor in a 90-90 position, both knees bent at right angles
  2. Sit tall and keep your chest up
  3. Rotate slowly through to switch your legs to the other side
  4. Move smoothly and only as far as feels comfortable
  5. Repeat back and forth, breathing steadily

Common mistakes and quick fixes

  • Slumping the back, sit tall throughout the movement
  • Forcing the range, move only as far as is comfortable
  • Rushing, go slowly and control each rotation
  • Holding the breath, breathe steadily as you move

Regressions, progressions and when to stop

Too tight? Sit on a cushion or hold a support and use a smaller range. Progressing? Sit lower, lean into the stretch, or add a gentle reach. At home the floor is enough; at our centre we combine drills with squat and lunge work.

  • Stop if you feel sharp hip or groin pain rather than a gentle stretch
  • See a professional if a hip pinches sharply or catches when rotating

Frequently Asked Questions

Why do my hips feel so tight?+

Long hours of sitting keep the hips in one position, which shortens and stiffens the surrounding muscles. Regular mobility work moves them through fuller ranges and eases that tightness.

Will hip mobility help my squat?+

Often, yes. Tight hips limit squat depth and can push you forward. Improving hip range usually lets you squat deeper and more comfortably with better position.

How often should I do these?+

Daily or before training works well. A few minutes regularly does more for your hips than occasional long sessions, especially if you sit most of the day.

Should hip mobility be painful?+

No. You should feel a gentle stretch and freer movement, not sharp pain or pinching. If it pinches, reduce the range and see a professional if it persists.

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