The Importance of Hip Mobility and Stability

Understanding the Hip Joint

The hip is one of my favorite joints to work with as a physical therapist. It is one of the most critical structures in the body, responsible for supporting movement in multiple planes. The joint is a ball-and-socket joint, allowing for a wide range of motion while also bearing significant loads during daily activities and sports. Surrounding the hip joint are key muscles, including the gluteals, hip flexors, adductors, and deep stabilizers, all working together to provide strength, power, and mobility.

Normal Range of Motion

A healthy hip joint has a normal range of motion (ROM) that includes:

• Flexion: Bringing the knee toward the chest (110-120 degrees)

• Extension: Moving the leg backward (10-15 degrees)

• Abduction: Moving the leg outward (30-50 degrees)

• Adduction: Bringing the leg inward (20-30 degrees)

• Internal and External Rotation: Rotating the leg in and out (40-45 degrees for each direction)

Understanding and maintaining this range is key to optimizing movement, enhancing performance, and reducing the risk of injuries, no matter what sport or activity you participate in.

Mobility vs. Stability: What’s the Difference?

Because the hip is so important, you need to address both mobility and stability. Mobility refers to the ability of the joint to move freely through its full range, while stability is the ability to control that movement efficiently. A well-functioning hip requires both mobility and stability to prevent compensatory patterns that can lead to pain or dysfunction.

Benefits of Normal Hip Movement

Proper hip function is essential for both daily activities and sports performance. Maintaining good mobility and stability in the hips helps improve posture, reduce the risk of lower back and knee pain, prevent ankle injuries, and enhance overall movement efficiency.

Sport-Specific Benefits

No matter what sport or activity you participate in, having good hip control is important.

Cycling

• Adequate ROM can help prevent pain on the bike by allowing for smooth, controlled motion through each pedal stroke.

• Good hip control and stability improve pedaling efficiency by ensuring the hip flexors and glutes engage effectively, reducing energy waste.

Running

• Improving single-leg hip stability can reduce the risk of overuse injuries and decrease compensations with each stride.

Weight Lifting

• Whether you participate in CrossFit, Hyrox, or general strength training, having full range of motion and control can improve form for squats, deadlifts, and lunges.

Good hip mobility and stability help prevent strain in other joints, such as the knees and lower back.

Exercises to Improve Hip Mobility and Stability

You don’t need any equipment to start working on your hip mobility and stability. Here are a few of my favorite exercises:

Mobility Exercises

• Figure 4 Stretch – Opens up the hips and stretches the glutes.

  
  
  
  

• Posterior Capsule Stretch – Targets the deep hip muscles and joint capsule.

• Adductor Stretch – Loosens tight inner thigh muscles for better hip abduction.

• Hip Flexor Stretch – Relieves tension from prolonged sitting and improves hip extension.

Stability Exercises

• Standing Fire Hydrant – Improves single leg balance and hip control.

• 90/90 Hip Transitions – Develops active mobility and strengthens deep hip muscles.

• Seated Hip Internal Rotation – Improves rotational movement and prevents stiffness.

When to See a Provider

While exercises can help improve hip mobility and stability, it’s essential to seek medical attention if you experience:

• Pain with exercise that doesn’t improve with stretching or strengthening.

• Pain with sitting for prolonged periods, indicating potential hip impingement or muscular imbalances.

• Pain with walking, which may suggest underlying joint issues or instability.

By incorporating mobility and stability exercises into your routine, you can enhance hip function, prevent injuries, and optimize movement for both daily life and sports performance. If persistent pain arises, contact us for an evaluation and a customized treatment plan.