Release and strengthen your hips

Dr. Matt Wiest on Instagram: "👋🏼Details Hips like a slinky - your low back will thank you So if you’ve been following her for a while, you know my stance on “Magic fix” exercises, so take this more as inspiration rather than a one size fits all situation. Sometimes all you need to do is change up the load and intensity of how you are moving. ▶️BANDED STEP OVER •Anchor a light band to challenge the femur, just above the knee joint. •Make sure it’s enough tension to challenge the outside of your standing leg (at the hip) but not enough tension to force your knee to collapse in. •Stay strong into the ball of your big toe of the standing leg, through the arch of your foot all the way up to your pelvis •With control, slowly lift your other leg up and over the band (keeping 90-100% of the weight on your standing leg foot) •Gently tap & return to starting position & repeat! Hope this helps! If you have any questions drop them here👇🏻👇🏻👇🏻 If you want a ⭐️free⭐️ copy on my Low Back Resilience PDF, comment ▶️”DRIPS”◀️ & I’ll send you the link. #hipstrengthening #lowbackpainexercises #backpainexercises"

Dr. Matt Wiest on Instagram: "Stiff Hips? ✅SAVE FOR LATER A lot of you asked what would be a good multiplanar, hip warm-up, so, here are four exercises that you can string together to warm the hips up. This can be done to get loose at the start of your day, to break up sitting at your desk, before a run, or to warm up for leg day at the gym. ⭐️6-8 reps per exercise/leg 🔁2-3 times through ⏱️10-15 minutes 1️⃣LEG EXTENDED BENCH HINGE Focus on the leg that is extended out to the side, feeling a nice stretch and activation it through the adductor/inner thigh. 2️⃣SINGLE LEG BENCH HINGE similar to the last video, but narrower stats and focus more on a traditional hinge. You should feel this more in the hamstrings and glutes of the foot that’s on the ground . 3️⃣BENCH SUPPORT HIP ROTATION Use the bench as a fulcrum to find rotation, internal and external into the hip, try to keep everything else still. If the bench is too high, find a shorter fulcrum. 4️⃣BENCH ABDUCTION LIFT OFFS Rest your inner thigh, just above the knee on the bench, lift off for 3 to 5 seconds, you should feel this on the outer hip/glut. If the bench is too high, find a shorter target. I love to do movement specific warm ups, for example, if you are planning to do squats, finding some kind of squat to warm up for the workload ahead, but sometimes adding these types of exercises in before hand just gets everything synced up and feeling good before your lifts. Give it a shot and let me know what you think. I put together a Resilience PDF to organize all your saved videos from this app, if you want a ⭐️free⭐️copy comment ▶️”DRIPS”◀️ and l’Il send you the link. Drip 5 is great for the hips #hipmobility #hipexercises #hippain #legday"

David Thurin | Stay Flexy on Instagram: "Comment “Hips” for my free ebook! Or you could just hit the link in my bio. Stay Flexy!"

Jason Pak & Lauren Pak on Instagram: "Total body mobility (with modifications!) 🙌 Do each of these drills for 60 seconds/30 seconds per side and your lower body will thank you! You can perform this circuit as a warm up before a workout, or as a stand alone 5-minute mobility routine to loosen up your entire body! Shoes are @vivobarefoot motus flex - use code PAK20 for 20% off your order! #mobility #lowerbody #hipmobility #mobilitytraining"

Alvin Guo (Yingzhe)｜ Low Back Specialist on Instagram: "Your body is a unit. You don’t just move your hip when you walk. You also need to fire up your glute, lower back, core, knee and ankle altogether. However, when it comes to mobility training, oftentimes people just train their bodies in “isolation” So of course, the results are only temporary. I am currently offering a free 7 day trial to improve your hip mobility and fix lower back for good. Comment “Align” below to get started! #hippain #hippainrelief #hipmobility #mobility #lowbackpain #lowbackpainrelief"

Troy Burrell on Instagram: "Here’s 9 hip flexor drills you can incorporate throughout your training program‼️ SAVE | SHARE | APPLY #buildingathletes #maximizingpotential #developingcharacter #gobeyond #bspfam #sportsperformance #speed #agility #injuryprevention #athletementorship #fitnessmotivation #fitness #football #soccer #fieldhockey #lacrosse #volleyball #trackandfield #basketball #baseball #softball"

Coach Milad and Ryan ▪️Fitness and Nutrition Coach on Instagram: "📲 Comment “longevity” to access this exact routine and dozens more in our 12 week ultimate hip mobility program via our strength and mobility app! ⬇️Sets and Reps Below ⬇️ Preform at least 4x a week for any noticeable change in flexibility/mobility. All movements 1-3x sets 🔵world’d greatest stretch: 16 rotations per leg 🔵hip hurdles: 20 per side 🔵couch stretch w/ hs floss: 15 per side 🔵adductor rock backs: 20 per side #hipmobility #fullbodymobiltiy #mobilityroutine #mobilitytraining #flexibilityroutine #flexibilityroutine #backmobility #hippain #backpain #rehab #prehab #kneerehab"

THE FOOT COLLECTIVE on Instagram: "3 Weird Walks for Hip + Ankle Mobility 🦆 👣 Most people these days have stiff hips and ankles, which is really just down to a lack of use that is unfortunately facilitated by the societal norms of wearing heeled shoes and sitting in chairs all the time, meaning the joints just don’t get exposed to their end range positions on a regular basis 🤷‍♂️ 👣 But if you’ve already been working to reverse this and are feeling ready for more of a challenge, these walking patterns can help you explore and expand your limits of mobility and control 👌 also ideal for building big toe function and knee resilience! 👣 Take them slow and steady, start small and build up the volume gradually - if you’re finding them tough then you may need to work more on your deepening and loading your squats and split squats! 👣 Head to our YouTube channel for FREE training every week! (Link in bio) 🦶💚 #thefootcollective #community #maptofootfreedom #jointhecommunity #foothealth #painfree #footpain #restore #explore #empower #barefoot #r2e #podcast #feet #health #kids #flatfeet #parents #shoes #footwear #orthotics #Podiatry #naturalfootwear #barefootshoes"

Kaylee Kuzma, PT, DPT on Instagram: "✨As a physical therapist, the most common area of weakness I see in runners is the hips! Weak hips can lead to low back pain, hip pain, knee pain, and foot/ankle pain. Here are a few of my favorite exercises to improve hip strength and stability! ⬇️ 1. Banded lateral stepping 2. Banded monster walking 3. Modified side plank hip abduction 4. Captain Morgan’s 5. Hip hikes 📌Save this and follow me for more fitness & rehab tips! 😊"

Dr. PK Modi | Pain & Movement Specialist on Instagram: "2️⃣ Days to 2025: Almost there! This reel had so many of you tagging your friends because we’ve all been there. 😅 Building a healthier life doesn’t have to be complicated, and I love that this reel reminded so many of you that a little effort goes a long way. THANK YOU for being here, for showing up, and for making this community such an incredible place. 🫶 Drop your favorite emoji below if you’re ready to crush 2025 with better posture and fewer aches! 🎯FOLLOW to get a leg up on your pain! 📧SHARE with a friend! 💾SAVE for later! #chiropractor #physiotherapy #wellnesstips #explorepage #painrelief #backpainrelief #painrelief #viralreels"

Alvin Guo (Yingzhe)｜ Low Back Specialist on Instagram: "Piriformis can wreak havoc on your lower back. The piriformis is a small but powerful muscle that stabilizes your hip and helps with movement. When it’s tight or overactive, it can compress the sciatic nerve or create imbalances in your pelvis, leading to unnecessary stress on your lower back. But tight piriformis are only part of the puzzle. The root cause for your lower back problem often lies in poor posture, imbalanced muscle activation, and other improper movement patterns that overload the spine. I am currently offering a free 7 day trial to help you release your tight piriformis and fix lower back for good. Comment “Align” below to get started! #piriformissyndrome #lowbackpainrelief #lowbackpain #lowbackexercises #hippainrelief"

Art / Online Fitness Coach on Instagram: "STIFF HIPS / LOWER BACK PAIN ⁉️ . . . 🔸Strengthening and stretching the hip flexors can increase flexibility, allowing for better range of motion in various movements and reducing the risk of injury. . 🔸Try doing 2-3 sets of 10 reps on each side . 💯Follow @trainwithart . 📲Share | Save . ✅Focus on strengthening your hips rather than just stretching if you're struggling with pain. . 📲Tag or share with teammates or your workout partner to step up your game. . #hips #hipflexors #hipflexorstrength #lowerback #lowervackpain #backpain #oainrelief #recovery #healingjourney #lowerbody #sport #athlete #fitness #flexibility #mobility #movement #hipflexor #leg #core #persoanltrainer #painrelief #mobility #flexibility #igreel #lower #igreel #lowerbackpain"

Elliot Kim on Instagram: "Do your hips feel tense and locked up? It’s probably bec they’re weak and inflexible…but here’s what you can do to get them stronger and more mobile: ☝🏼 If you spend more time squatting low to the ground, you’ll get better ankles knees and hips to move in and out of a squat more comfortably. ✌🏼 If you do split squat leans, you’ll open up your hip flexors that have been folded in your chair all day. 🤟🏼 If you do the pigeon pose, hinging forwards and backwards, and twisting left and right, you’ll release tension in the front and back of your hips. 🖖🏼 If you do staggered RDLs, sending your hips back as far as possible, you’ll improve hamstring flexibility, reducing compensation with (unintentional) lower back rounding 🤕 🖐🏼 And if you do seated good mornings and weighted butterfly pulses, your groin area will become stronger and more mobile. Share this to a friend who needs this 🤍"

Elliot Kim on Instagram: "How to undo slouching & relieve stiffness: 1️⃣ Couch Stretch: -stretch your rigid hip flexors -lean forward for a greater stretch 2️⃣ Band 180s & 360s: -mobilize your shoulders and scapulas -learn to move them together in harmony 3️⃣ Single Leg Hip Rotations: -butter up your hips, one socket at a time -lead the rotation with your knee -bend knee to <90 degrees 4️⃣ Low Back Twists & Hurdles: -relieve tension in your lower back -laterally move your lower back to increase blood flow 5️⃣ Squat + Knee Taps: -deep hip mobility and deep squat comfort -stabilize your knees and ankles 🫂 Send this to your friends and family~"

Elliot Kim on Instagram: "How to relieve stiffness from your body: [No Equipment Version] 1️⃣ Duck Walk -mobilizes hips, knees, ankles -stay low to the ground 2️⃣ Hip Switch & Liftoff -lubricates your hip sockets and engages glutes -drive your hips forward and reach back 3️⃣ Crossed Leg Twist -lower back relief through rotation -controlled side-to-side twisting 4️⃣ Arm Swings -swing your arm forward in a circle -do it faster to increase shoulder relief 5️⃣ Seated Pigeon Extension -cross one leg over the other -lunge forward and touch knee to ground 🫂 Send this to your friends and family~"

Dr. Bonnie Wilder | Virtual Physical Therapist & Run Coach

Sportsmenacademy on Instagram: "7️⃣ Exercises for pain and hip joint prevention. Save this post ‼️Follow @sportsmenacademy for more great content‼️ 1️⃣ Swing. We take the leg in our hands, the back should be straight, and swing the leg to the right and left 2️⃣ Bends to the side so that the shoulder touches the knee. 3️⃣ We stand with one foot on the block, and raise and lower the other leg in parallel. 4️⃣ Strengthen the joints and muscles of the core. Hold the block between your legs and turn your legs to the right and left. The knees are always above the floor. 5️⃣ We walk with our buttocks on the floor, legs should be straight. With this exercise, we mobilize and strengthen the joints. 6️⃣ Strengthen the joints and muscles of the core. We keep our knees together and rotate them in different directions, the butt is always above the floor. 7️⃣ The final completion of the training. Stretching the muscles of the anterior and posterior groups on exhalation. Take long pauses 🙏🏻 Liked the post - like it and send it to your friends 🎥 @makarin #gym #fitness #workout #pilates #yoga #exercise #hip #mobility"

Jamie Mraz| Physical Therapist 🇺🇸 on Instagram: "Get them hips rotating and feel the 🍑 burn on this one! Struggling with hip pain, tightness, or weakness? Check out my Performance Hip Program where you will master fundamental movements and progress to exercises like this 👆🏻 🎯link in bio to get started Shoes @vivobarefoot Code DOCMRAZ20 to save $$ #hips #hipmobility #hipstability #glutes #hipstretch #hipstrength #hippain"

Marcus Rios on Instagram: "Full Hips Strengthening Workout🚀 📌 LIKE + SAVE + SHARE This for your next workout☑️ Hip strength is key for speed, balance, stability, body control & more! When it comes to athletic movements building and maintaining a strong foundation will only enhance your overall performance. 🚀Ready to start training with me? I have workouts and training programs for all athletes any sport on my APP for all levels. Your first week is FREE. Start Today LINK IN MY BIO🔗 #speedtraining #strengthtraining #workoutroutine #agilitytraining #plyometrics #plyometrictraining #sportsperformance #functionaltraining #speedandagility #athlete #sportstraining"