Hip stiffness can become more common with age, but regular mobility work can help keep your hips moving comfortably.
Nicole Hernandez, certified Pilates teacher and co-founder of Pilates Pros, recommends three moves for improving range of motion in the hips while also reducing tightness.
“These Pilates-inspired exercises focus on controlled, consistent movement through the hip joint while maintaining a stable pelvis and upright posture,” she says.
“Practicing them regularly can help improve range of motion and support everyday activities like walking, climbing stairs, and getting in and out of a chair.”
The three moves are all performed standing, so they’re easy to slot into your day. Practice them as regularly as you can, and you should notice better mobility in your hips going forward.
Here are the three moves.
1. Standing controlled leg swing
Reps: 10-12 each side
How to do it:
- Stand right side on to a chair or wall for balance.
- Brace your core and lift your left leg slightly in front of you.
- Slowly move your left leg behind you, keeping the movement smooth and controlled while the pelvis stays steady.
- Move your left leg slightly in front of you again to complete the rep.
- Do all your reps on one side, then switch sides.
How it helps: “This movement gently improves hip flexion [moving the leg forward] and extension [moving the leg backward],” Hernandez says. “It also encourages the glutes to activate while maintaining upright posture.”
2. Controlled side leg swing
Reps: 10-12 each side
How to do it:
- Stand right side on to a chair or wall for support.
- Lengthen through your spine and gently engage your core.
- Shift your weight into your left leg, then lift your right leg just off the floor.
- Slowly move your right leg out to the right-hand side, then gently across the front of your body.
- Keep the torso upright and avoid leaning.
- Do all your reps on one side, then switch sides.
How it helps: “This exercise improves hip abduction [moving your leg away from your body] and adduction [moving your leg back towards your body], which help support balance and lateral stability during everyday movement,” Hernandez says.
3. Standing bent-knee hip circles
Reps: 6-8 in both directions, each side
How to do it:
- Stand tall, right side on to a chair or wall for support.
- Gently engage your core, then slightly bend your right knee, lifting the foot just off the floor.
- Slowly draw a circle with the knee, moving it forward, to the right side, then behind you.
- Keep your torso stable and the movement controlled.
- Complete the circles smoothly without rushing, then change direction.
- Do all the reps on one side, then switch sides.
How it helps: “Hip circles move the joint through multiple directions, helping maintain mobility and improve coordination,” Hernandez says.
