Back Pain Academy 📚

Hip mobility is more than being flexible - it’s about having strength and control through the range your hips can comfortably access.

These drills explore different parts of hip function:

1️⃣ Hip Rotation Stretch: Helps improve comfortable internal and external rotation
2️⃣ Hip Internal Rotation Training: Helps build strength and control through hip rotation
3️⃣ Single-Leg Hip Drills: Helps improve hip stability, coordination, and glute involvement
4️⃣ Dynamic Hip ROM Check: Helps explore active mobility and differences between sides

Hip rotation contributes to everyday movements like walking, squatting, turning, and balancing on one leg. Training it can give your lower body more movement options and improve control during exercise.

If your calves fatigue before your glutes during single-leg work, it doesn’t necessarily mean your hips are weak. Balance, technique, ankle function, load, and the specific exercise can all influence which muscles you feel working most.

Maintaining hip strength and mobility is also valuable as you get older, but no particular drill can guarantee prevention of knee pain or future changes in spinal posture. Think of these exercises as tools for maintaining movement capacity rather than correcting one specific problem.

Keep the movements slow, controlled, and within a comfortable range.

⚠️ Educational purposes only. Not medical advice.

via @hironori_nakajima