I'm completely obsessed with mobility, so I'm always exploring on my mat, finding new ways to make my hips happy. My latest exercise I adore is weighted hip rolls; you can improve lower-body mobility, release tension from your hips and strengthen your core, hip flexors and legs.
You don't need much; I recommend one of the best yoga mats to sit on and either a weight plate, dumbbell, or loop band, or a combination of all three. This mobility exercise is low-impact on your knees, but if you experience pain, stop immediately. If you’re currently injured, I advise clearing new exercises with a qualified medical professional like your physician first.
Let's get stuck into the benefits of hip rolls and what happened when I tried this drill each day for three weeks.
Why do mobility exercises matter?
Mobility means moving your joints through a range of motion dynamically (with movement), using strength and control; performing hip rolls rather than sitting in a 90-90 hip stretch, for example.
As a mobility coach, to improve hip health, I recommend combining some stretching with mobility drills to improve strength, control and flexibility in your body, focusing on troublesome areas like the hips, spine and shoulders.
In 2024, a systematic review published in the Journal of Sports Sciences found that mobility training can benefit or help maintain sports performance compared to doing none at all.
I recommend combining some stretching with mobility drills to improve strength, control and flexibility in your body.
But you don't need to be an athlete to benefit; as we age, it's crucial to support overall health and longevity by maintaining as much strength, lean muscle mass, mobility and balance as possible. So really, mobility drills are for everyone.
Knowing the difference between stretching and mobility is a great place to start if you're new to this type of fitness.
I recommend weighted hip rolls to improve hip function, internal and external rotation of the joints and strength, and save static stretches for cooling down or just before bedtime.
How to perform weighted hip rolls (90/90 variation)
This variation wakes up sleepy glutes and releases tight hip flexors.
Step-by-step:
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- Sit on the floor with your knees bent and feet roughly shoulder-width apart
- Slightly lean back and plant either your elbows or hands on the mat behind you for support
- Place a dumbbell or weight plate on one thigh or hip. You can also wrap a band just above your knees for extra resistance
- Draw one knee internally toward the ground and the other out to the side. Move as far as you can without forcing anything
- Switch slowly to the other side, noticing the stretch down the outer and inner legs, hips and back
- Try 8-12 reps per side and 2 sets.
The 90/90 hip roll is my go-to for releasing pelvic tension. It targets the hip flexors, external rotators and glutes and can even relieve lower back pain in some people.
Leaning back creates some space for the body, and the seated position can feel kinder on the knees than postures like pigeon pose.
A loop band is optional, but it can help switch on your gluteus medius muscles, or your outer glutes, which some people prefer for strengthening.
Move fluidly and slowly without forcing anything, and really focus on what you're doing. Engage your core by bracing your stomach lightly and drawing your navel in and breath downward. Note where you feel particular areas of tightness and move into them, breathing calmly throughout the reps.
If you're ready to stretch, mobilize and strengthen the glutes and hip flexors, this is the move to beat.
Here's what happened when I tried weighted hip rolls everyday
I really got into mobility during my 30s, when a shoulder injury forced me to be more mindful of the impact of weightlifting on my body. Since then, I've become a lot more aware of how mobility drills can strengthen and increase motion in and around the joints.
I added weighted hip rolls for three weeks, and it has made a significant impact on how my hips feel. This isn't to say one exercise is a cure-all, and what works for my body may not work for yours, but I feel stronger and more open, and I can lower my knees closer to the ground with every roll.
Externally rotating my hip has never been a problem (moving my knee outward and away from my midline), but internal rotation can be a little tricky; this exercise has been great for developing that type of movement in my hips, allowing me to drive my knee further inward with every rep.
Have you tried it, and if so, what did you think? Have your say!
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