Why Your Hip Mobility Exercises Aren’t Working

It is probably my BIGGEST pet peeve when it comes to social media and that is saying A LOT! That is giving people the impression that the reason they are not having success is due to one thing. I WISH things were that simple and I get it, people believe it because it can be overwhelming to wrap your head around actually what DOES work, especially something like improving hip mobility training. The GOOD news is that better hip mobility doesn’t have to be crazy complicated, but it does have to be thoughtful.

Why though? Why do we have to approach hip mobility differently if we want to get results? Well, let’s look at why the advice you often hear on social media isn’t great advice.

Your Hip Isn’t Deciding To Be Tight

To be honest, I don’t even understand how many fitness influencers come up with their point of view on hip mobility. The amount of time people spend just cranking on their hips gives the impression that one day our hips just decided to be tight. Few ask, “WHY did the hips become tight?” The answer isn’t necessarily one thing.

If we look at all the joint and muscles (not to mention all the tendons and fascia) we HAVE to ask the question why the hips became tight. There is no one answer, but if we look at where the hips are in relationship to the rest of the body, we can make some logical assumptions.

What the above model shows is that if we have foot stability issues, ankle mobility, core stability problems this would all have a profound impact on one’s hip mobility. In fact, the research really demonstrates this to be true and probably why Gray Cook has said….

This is why good hip mobility has to take into account the following concepts off working the entire kinetic chain that involves the foot, ankle, knee, hip, and pelvis/core. We need to actively move the hips in all directions and planes of motion, we need to learn how to take the brakes off the nervous system that is restricting our hip mobility, all at the same time! If that sounds like waaaayyyy to much, we have the perfect solution for you and it will do MORE than just improve your hip mobility.

 

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Improving hip mobility involves a holistic approach that integrates Proprioceptive Neuromuscular Facilitation (PNF) patterns, diaphragmatic breathing, functional movement and core stability as you see above. These components work synergistically to address not just the hips, but the entire kinetic chain.

PNF patterns use diagonal, rotational movements to improve flexibility, strength, and neuromuscular control. They emphasize functional movement rather than isolated exercises. For hip mobility, PNF engages the surrounding musculature in dynamic ways, promoting joint range of motion while improving neuromuscular efficiency. Research shows PNF stretching can significantly enhance mobility by activating both agonist and antagonist muscles, creating balance around the joint helping hip mobility.

Breathing patterns impact hip mobility more than many realize. Diaphragmatic breathing helps activate the diaphragm, improving core stability while reducing tension in the hip flexors and lumbar spine. Proper breathing reduces over-reliance on accessory muscles, such as the upper traps and hip flexors, which can contribute to tightness and dysfunction. By synchronizing breath with movement, diaphragmatic breathing encourages relaxation and improves joint mobility. Studies show it also enhances vagal tone, reducing stress and facilitating improved movement patterns.