10-Minute Hip Mobility Routine for Stiff Adults

Why Your Hips Are So Tight

Modern life is a war on hip mobility. Sitting for hours daily shortens the hip flexors, tightens the piriformis, and weakens the glutes. The result: stiff hips that cause lower back pain, poor posture, and reduced movement quality.

The Consequences of Tight Hips

• Lower back pain from lumbar overcompensation
• Knee pain from altered gait mechanics
• Poor squat and deadlift depth
• Reduced stride length and walking efficiency
• Increased fall risk in adults 60+

The 10-Minute Daily Hip Mobility Routine

1. Hip Circles — 10 each direction

Stand with feet shoulder-width apart, hands on hips. Make large, slow circles with your hips. Move through the full available range of motion.

2. Hip Flexor Lunge Stretch — 60 seconds each side

Step one foot forward into a deep lunge. Lower your back knee to the ground. Gently push your hips forward until you feel a stretch in the front of the trailing hip. Keep your torso tall.

3. 90/90 Hip Position — 60 seconds each side

Sit on the floor with both legs bent at 90 degrees — one leg in front, one to the side. Sit tall. This stretches both internal and external hip rotation simultaneously.

4. Glute Bridge with Hip Shift — 10 slow reps

Lie on your back, knees bent. Drive hips up into a bridge. At the top, slowly shift hips left, then right, then lower.

5. Standing Hip Pendulum — 10 swings each direction per side

Stand next to a wall for balance. Swing one leg forward and back 10 times, then side to side 10 times. Move with control. Switch legs.

How to Progress

After 2 weeks, take our Mobility Score Test to see how your hip rating has improved. You can also use the Joint Pain Exercise Guide if you have hip pain that limits this routine.