The Weekend & My Hip Mobility Routine

Good morning! Smile

Everyone have a good weekend? Mine was great. I got in a good mix of work, relaxing, family time, laying out, and friend time.


On Saturday night, we had our annual girls’ Christmas party. We caught up for hours, drank a little wine, ate a little food, and exchanged gifts. It was so much fun! But the night passed by way too quickly. Until next year!

Did you catch laying out in the list of verbs above? OK, I kid, but yesterday it got up to 65 degrees here in Illinois, so I may as well have. Crazy town.

Whoa. Excuse what’s about to be totally and completely random here, but another thing I did this weekend was download Flux, this app that’s changes color temperatures with the time of day that it is and your circadian rhythm. For example, when it’s daylight, the temperature is bluer, and then when the sun sets, the color warms up, thus not creating the stimulating blue lights that electronics do. Here’s what it looked like yesterday around 5, as the sun set:


I’m not sure if you can tell from that picture, but it’s pretty weird!

Anyway, it just changed from orange light to blue light, so I guess it knows the sun is on its way up! Cool.

Wanna know what else is cool? Hip mobility!!


(how’s that for the greatest segue way, like, ever?)

Last week on Move it Monday, I posted about my upper back mobility routine. I was happy to see quite a few of you really enjoyed it, and several asked if I could post my routine for hip mobility. Well, ask and you shall receive!

This is the routine I do to get more flexibility and mobility in my hips – an area I am lacking BIG time. So much that in any yoga class I go to where we do a hip opening pose, my knees probably stick up the highest out of anyone’s in the class (ummmm not that I’m comparing…..Who me?) But I’m working at it.

Hip Mobility Exercises

Complete each exercise 10 times, 3 rounds

Disclaimer: please consult with your doctor before beginning any new diet or exercise program!

Grab your Foam Roller


IT Band Roll Outs: Lie on your side with the outside of your thigh on the foam roller, hips pointing straight forward. Roll the foam roller down toward your knee, slowly, pausing for 20-30 seconds where you feel any tender spots, until the pain disappoints. Roll back up to your hip, again, pausing at any tender spots.

Quad Roll Outs: Same as above, but hips are facing the floor.

Adductor Roll Outs: This one’s a fun one (in that I-look-like-I’m-humping-the-floor sort of way) to do in a gym full of people. Or in your own home. Anyway, bring the foam roller parallel with your body, and bend the right leg at a 90 degree angle. Place the roller at the top of the adductor, and slowly roll around, pausing at any tender spots.

Roll that foam roller away!

Without Foam Roller:



(in order like reading a book)

Quad Pulls: From a standing position, curl your left foot behind you, tilting forward as you reach behind you and grab it with your left hand, pull until you feel a stretch, then step forward. Immediately bring the right foot behind you, giving it a little pull with the right hand. Continue this little walk.

Glute Pulls: Bring your right knee into your chest and give it a hug. Release, and take a step forward, bringing your left leg toward your chest with a little hug. Continue this little walk.

Squat to Stand: Stand with your feet shoulder-width apart. With the knees soft, abs engaged, and back straight, press the hips back and reach for your toes. Bend your knees, go down into a squat, grabbing your toes, elbows inside the knees. Bring one arm overhead, then the other, and then press through the heels to stand.

Fire Hydrants: In a quadruped position, bring the left knee out to the side, and then draw big circles with the knee. Switch directions after 10 circles. Switch legs.

Lunge & Twist: From a standing position, step back into a reverse lunge with the right leg, while simultaneously twisting at the thoracic spine toward the front left leg. After 10 reps, switch sides.

Runner’s Stretch: From a high plank, step your left foot forward as far as you can hike it, outside of your left hand. Feel a good stretch in the groinish area. Alternate, legs, 10 on each side.

I do this a few times a week, and each time I notice more mobility. Gold star for doing this after doing the thoracic spine mobility routine! Star

All right. Time to scarf down some grub and get training some clients. Busy morning this morning!

Can you do the splits?

Do you have tight hips?

I have extremely tight hips. But I’m proud to say that this weekend in yoga on Saturday, I didn’t immediately start hating life when we did double pigeon pose. Yay, progress!

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  1. Oh Paige. I neeeeeeeeeeeeeeed this routine. Thank you.
    Miz recently posted..My PV BODY storyMy Profile

  2. Definitely going to be using this – tightest hips ever over here.

    I wish I could do the splits, but I can’t even come close to touching my toes sooo…splits are pretty out of the question.
    Sam @ Better With Sprinkles recently posted..Goal Talk–December.My Profile

  3. I’m not particularly tight in my hips but I am super tight in my hamstrings – like can’t touch my toes for the life of me tight. Any hamstring stretching routines?
    Lee recently posted..Murphy’s 6th BirthdayMy Profile

  4. lunge and twist is THE best!! great compilation!

  5. Love this! I used to be a dancer so I don’t usually struggle much with flexibility or mobility except in my hips. They always get tight so this is perfect for me!
    Danielle (@CleanFoodCreativeFitness) recently posted..Marvelous in my Monday!My Profile

  6. I usually have pretty tight hips so I’m excited about this! I tried to do the splits once and messed up my knee for life. I tore a bunch of cartilage, stretched my ACL and ended up needing surgery a year later (and then dislocated my knee a few years later). I can’t watch someone do the splits without cringing. ha!
    Katie @ Talk Less, Say More recently posted..Music Monday // Alabama Shakes!My Profile

  7. I have pretty tight hips too, which I’ve really been trying to work on since being pregnant. I’m so glad you posted all of these stretches and exercises!
    Ashley @ My Food N Fitness Diaries recently posted..Deck the HallsMy Profile

  8. I don’t think I will ever be able to do a split! I am so inflexible!
    Kaitlin @4loveofcarrots recently posted..Scenes from the weekendMy Profile

  9. I look like I’m in pain when I try to do a split. I definitely also have tight hips, so I’m excited to bust out some of these stretches!
    Molly @ Just Your Average Athlete recently posted..2013 New England Obstacle Courses/RacesMy Profile

  10. Thanks for sharing this! I have really tight hips, I have been stretching more but can’t ever seem to get a good stretch in my hips, so I end up with some pain for a couple of days after a run. I will definitely be adding these moves to my stretching routine!
    Adrienne @ Happy Ramblings recently posted..Foodie Pen Pal-NovemberMy Profile

  11. Thank you!! I have really tight hips. I used to be very flexible, but from sitting all day at work and lack of stretching I’m really tight!
    Brittany @ Delights and Delectables recently posted..MIMM #27 Diving Into DecemberMy Profile

  12. What is double pigeon pose!?! I do all of these stretches already. If I’m an expert at anything, it’s hip mobility haha. I have some serious issues with my hips, so I spend time every single day stretching them. It seriously takes me about half an hour to warm up for squats because of all the hip stretches I have to do.

    And, yes, I can do the splits, but my hips are still tight as hell!
    Tara @ Sweat like a Pig recently posted..A change of focusMy Profile

  13. I definitely need some hip opening stretches! I always forget about those. Tight hips are the worst. Okay, maybe not the worst, but they suck. Glad you got in some girl time with your friends!
    Lisa recently posted..Easing Into DecemberMy Profile

  14. Thank you! I need this! I don’t think I’ll ever be able to do the splits, I’m so inflexible.
    Katie recently posted..My next bootcamp!My Profile

  15. i love love loveeeeee stretching my hips! especially because they give me the most pain haha – this is a great routine! definitely got me wanting to whip out my foam roller tonight!
    juliegolean recently posted..eyes of my iphoneMy Profile

  16. So need this hip routine. My hip has been bothering me for sometime. I am going to add all this into my post running workout. Thanks

  17. Was no one else thinking that is one lucky foam roller??? lol
    Ed recently posted..It is beginning to look a lot like Christmas…My Profile

  18. I so need this hip mobility routine! I definitely cannot do a split. I do have tight hips and I’ve been trying to coax them into being a bit more open through yoga.
    Christine @ Love, Life, Surf recently posted..Winter Bucket ListMy Profile

  19. Awesome compilation of moves, Paige! Definitely will be referencing this post and your last – lots of good knowledge you’re passing along here! (and I’m tiiiiight and need to implement this for my own body, not just my clients’!) 😀
    Bonnie recently posted..New Look, Weekend Fun & a WorkoutMy Profile

  20. I love this! I NEED this. I’m so glad to hear so many other women have this problem and I’m not just a weirdo. I actually started yoga to try to iron out this problem. My main sport is running so my hips get so very tight from the short motions and I hate to admit it but I’m not great at stetching either. Especially now that I’m pregnant my hips need some LOVE! Thanks for this!
    Carissa D. recently posted..Saturday Run & RealizationMy Profile


  1. […] Double pigeon-posing it out after some sprints, like a BOSS. […]

  2. […] actually did really well with this one. I started each workout with some of Paige’s hip mobility exercises, and worked hip mobility exercises into my stretches at the end of the […]

  3. […] to stretch and do your mobility work! And of course, you’d want to progress the variations and exercises week to week, and […]

  4. […] I always start the workout with a warm up. Typically this involves 8-10 exercises that focus on foam rolling, stretching, mobility, and activation. I do about 6-10 reps of each exercise, and it typically […]

  5. […] source <—from my hip mobility post! […]

  6. […] you have tight hips like me: Hip Mobility Routine via Your Trainer […]

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