Before diving into the exercises, I want to set two expectations for this video.

First, I'm not going to show you how to do the front splits, side splits, a full pancake, or any other extremely impressive displays of flexibility.

Rather, the goal is to show you ways to restore or increase your range of motion to enhance daily function and performance, especially if it's been reduced as a result of an injury or surgery.

This might include getting up and down from the floor more easily, sitting in a deep squat, or feeling more confident and capable during different sporting activities like cutting and pivoting.

And second, there's not a standard amount of hip mobility that you must possess.

How much you need or can even achieve is widely variable based on factors like your medical history, anatomy, goals, etc.

In most cases, I recommend working towards whatever amount is necessary for the activities you want to perform.

For example, if you want to do deep weighted squats at the gym, possessing more hip range of motion can be advantageous.

However, the amount you need for this activity is going to be a lot different than if you had a hip replacement and your only goals are related to everyday activities such as getting in and out of a chair or going up and down stairs.

Another option is to work toward a similar amount as your non-injured side, assuming it is feasible.

For instance, if you are recovering from a muscle strain, this would be a reasonable goal.

On the other hand, if you had surgery that restricts your range of motion, which may be the case after a total hip replacement, trying to achieve a similar amount as your other hip may not be realistic or even necessary.

I also want to point out that I'm going to use the terms range of motion and mobility interchangeably.

However, it's worth noting that some people might refer to range of motion as passive flexibility, whereas mobility is what you can actively control.

I am going to show you four categories of exercises aimed at improving your hip rotation, flexion, and extension range of motion as well as groin mobility which focuses on the muscles of the inner thigh.

For each category, I will include two types of exercises.

The first type is exercises that stretch into that range of motion.

Since many stretching philosophies can improve your mobility, it can be helpful to briefly explain the most common methods.

Let's say you wanted to improve your hip extension range of motion.

This would involve stretching your hip flexors or the muscles on the front of your thigh.

Here are five options.

One, you can hold a static stretch for a set duration of time like this half kneeling hip flexor stretch.

Hold times can vary from 15 seconds up to three minutes or longer.

Two, you can perform a dynamic version which involves actively moving in and out of your end range.

Three, you can do what's known as contract and relax.

In this case, you would contract your hip flexors by actively trying to drive your down knee forward.

Your knee won't actually move but you should feel your hip flexors working.

You hold this for three to ten seconds, relax, and try to move deeper into your stretch.

Hold this new position for three to ten seconds and then repeat this sequence.

Four, you can try to simultaneously lengthen and strengthen these muscles.

An example would be a straight leg raise off a bench.

Not only are you stretching the hip flexors as you toward your end range of hip extension range of motion, but you are also strengthening them as you slowly lower down.

This is known as an eccentric muscle contraction.

And five, you can perform various exercises emphasizing a full range of motion such as a split squat that focuses on hip extension of the rear leg.

This example would stretch the hip flexors of the back hip.

The second type reinforces that range of motion by strengthening the muscles that move your hip in that specific direction.

Continuing with the previous example, after performing a hip flexor stretch, you would then strengthen the antagonist muscles, the glutes and hamstrings, at or near the end range of hip extension.

Examples of such exercises include a glute bridge and standing cable kickbacks.

A couple of other things to note about the exercises.

I tried to organize them into specific directions as best as I could, but as you will see, some exercises will target a combination of movements.

For example, I put this hip circle exercise in the rotation category, but it will also move your hip in other directions like flexion and extension.

I also tried to include exercises of varying levels of difficulty.

Not every exercise or exercise category will follow a perfect linear progression, but it will hopefully provide you with options for adjusting the difficulty based on your goals, tolerance, and function.

If you had surgery, you may have range of motion restrictions, so you should talk to your surgeon before starting any new exercises.

Okay, category number one, hip rotation range of motion.

Improving hip external rotation mobility generally includes stretching the hip internal rotators and then strengthening the external rotators at the end range of your hip external rotation range of motion.

The opposite is true for internal rotation.

Stretching exercises are meant to target the external rotators, and then strengthening exercises will contract the internal rotator muscles at the end range of hip internal rotation.

For most people, hip internal rotation is more restricted than external rotation, and exercises may not produce the same stretching sensation.

This is because hip internal rotation is more often limited by bony anatomy.

It's recommended to avoid pushing into sharp pain or a pinching sensation.

The first movement provides multiple options for both stretching and strengthening into external and internal rotation.

Sit on the floor in what's called a 90-90 position.

This means your front knee and back knee are at roughly 90 degree angles.

Sit up tall and hold this position for 30 to 60 seconds.

If this is too difficult, you can place your hands on the floor behind you and or sit on a yoga block, pad, or another object.

To bias external rotation, you will rotate over your front knee and hinge forward with a relatively flat back until you feel a stretch in your hip and glutes.

Place your hands on the floor for support if needed.

To bias internal rotation, you will rotate your chest over your back leg and try to maintain an upright trunk.

If you find this too difficult or uncomfortable, you can lean back slightly and place your hands on the floor behind you.

After you perform these stretches, you can then reinforce that range of motion by strengthening the muscles that move your hip into external and internal rotation.

For external rotation, drop onto your forearm just outside your thigh.

Then, lift your foot toward the ceiling as high as possible.

For internal rotation, lean over your front knee with hands supported on the ground and lift your back foot toward the ceiling as high as you can.

It's not uncommon for your hip muscles to cramp when performing active exercises, especially if you are pushing into your end ranges.

Therefore, while you can try to hold these for time, you might find that performing 10-15 repetitions with a 2-3 second hold is more feasible.

The last variation you can perform from this position is called a 90-90 transition.

Start with your hands on the ground and torso over your back leg.

Actively rotate that hip into external rotation as far as possible without letting your other knee off the ground.

This will require you to drive the down knee into the floor using your outer hip muscles.

Once you cannot open any further, slowly transition to the other side, trying to keep your knees as separated as possible.

Then, repeat in the other direction.

To make this more challenging, you can eventually try to perform without your hands on the ground.

Here are two additional stretching options for external rotation.

Option one, seated figure 4 stretch.

Cross one ankle over your other knee, creating a 4 shape with your legs.

Gently press your knee away from your body and hinge forward until you feel a stretch in your glute and hip region.

You can also perform this stretch while lying on your back.

With both knees bent, cross one ankle over your other knee and gently push knee away from you.

To increase the intensity, lift your foot off the ground, grab the back of your thigh, and gently pull it closer to your chest.

Option two, standing external rotation on an inclined surface.

This is a good alternative to the well-known pigeon pose because it is more scalable and modifiable.

Place your front leg on an elevated surface with about a 90 degree angle at your knee.

Keep your back leg straight if possible.

Hinge forward with a relatively flat back until you feel a stretch in your glutes and hip.

You can use your hands for support if needed.

You can hold this position for time or perform a dynamic variation by moving in and out of a stretch position.

This exercise can be made easier by increasing the level of inclination or made more challenging by decreasing the level of inclination.

You can eventually work up to the pigeon pose on the floor, but your goal should be to keep the same positioning, about a 90 degree angle at the front knee and your back knee fairly straight.

To stretch into internal rotation, lie on your back with your knees bent.

Move your right foot out slightly and cross your left ankle over your right knee.

Let your left leg's weight gently rotate your right hip into internal rotation.

Keep your lower back and pelvis on the floor.

Hold for 30-60 seconds, then switch sides.

And finally, here are two more options for strengthening hip external and internal rotation at their end ranges.

Option 1, active external and internal rotation.

You can perform this movement for multiple positions.

While lying on your back, lift one leg so your hip and knee are flexed to 90 degrees and keep your other leg straight.

Grab the back of your thigh and actively rotate your foot inward as far as tolerable, moving your hip into external rotation.

Rotate your foot outward to move your hip into internal rotation.

If flexing the hip to 90 degrees is uncomfortable, you can also do this with your hip in a more neutral position, either lying on your back or your stomach.

When lying on your back, you will keep your leg straight, and while lying on your stomach, you will bend your knee to 90 degrees.

You can also do this exercise from a seated position.

Make sure you are seated high enough so your foot is not on the floor, and as you rotate your hip, try to minimize excessive movement at your pelvis or trunk.

The last option is to perform these movements in side-lying, which will be the most challenging since it requires you to lift your leg against gravity.

For external rotation, lie on your side and flex your bottom hip and knee to 90 degrees.

Lift your foot toward the ceiling as high as you can.

For internal rotation, lie on your side and flex your top hip and knee to 90 degrees.

Rest your knee on a yoga block or object so it stays parallel to the floor.

Again, lift your foot toward the ceiling as high as you can.

These active external and internal rotation exercises can be performed for 30-60 seconds, or 10-15 repetitions with a 2-3 second hold at your end range.

And option 2, hip circles.

This movement requires more coordination and control, but is a great option since it moves your hip in almost every direction.

While maintaining about 90 degree angles at your knee, lift one leg toward the ceiling, and then create a circle with your hip.

Once you get back to your starting position, reverse the movement.

Go slow and try to minimize pelvis and trunk movement.

Imagine there's a glass of water bounced on your lower back that you don't want to spill.

You can also do a similar movement in side-lying, half-kneeling, or standing.

For any variation, if it is too difficult or uncomfortable, start with smaller circles.

Aim for 30-60 seconds of total work on each leg.

Category number 2, hip flexion range of motion.

This involves exercises that stretch the hip extensors, such as your glutes, followed by exercises that strengthen the hip flexors at the end range of hip flexion.

Similar to the stretches for hip internal rotation, you may not feel a stretch sensation as your bony anatomy can be the limiting factor.

Some easier options that move into hip flexion include child's pose and supine knee to chest.

You can hold for time, or move in and out of your end ranges of hip flexion.

More advanced options that move into hip flexion include deep squats and split squats.

For the squats, elevate your heels and slowly lower down as far as comfortable.

Pause for a few seconds before standing back up.

When you are in the bottom position, try to maintain a relatively flat lower back.

To make this easier, you can move through less range of motion, or hold onto a TRX or another object for assistance.

To help you move through more range of motion, try holding a weight in your hands.

If you want to bias one hip, you can try a front foot elevated split squat, deficit split squat, or deficit rear foot elevated split squat with an emphasis on hip flexion of your front leg.

To make these easier, you can start with a regular split squat, or hold onto a TRX or another object for assistance.

To make these more challenging, you can increase the height of the object, or hold a weight in your hands.

For squat or split squat variations, emphasize a slow, controlled movement, pausing for 2-3 seconds at the bottom of each repetition.

To strengthen the hip flexors at the end range of hip flexion, here are two options.

Option 1, supine hip flexion.

Lie on your back with both legs straight, and pull one knee towards your chest.

If that's too difficult, try bending the opposite knee, or just starting with a heel slide.

Use a band or cable to make the movement significantly harder.

And option 2, standing hip flexion.

While using one hand for balance, stand tall and lift your knee as high as possible.

Shorten the range of motion to make it easier, and add resistance using a band, cable, or weight to make it harder.

Another option in this category includes hamstring specific exercises.

These muscles won't limit your end ranges of hip flexion, but they can restrict certain movements like bending forward to touch your toes.

Some dynamic stretching options I like to use are inchworms, alternating knee extensions, and Jefferson curls.

You can also focus on lengthening and strengthening the hamstrings by performing gym-based exercises like Romanian deadlifts.

To reinforce this newly acquired hamstring flexibility, you can follow up any of these exercises with seated straight leg hip flexor lift offs.

As the name implies, lift one leg off the ground as high as possible while keeping your knees straight.

Hold for a few seconds, relax, and repeat.

To make this exercise harder, lean your trunk forward.

To make it easier, place your hands behind you and lean back.

Category number 3, hip extension range of motion.

This category is about stretching the hip flexors to improve your hip extension range of motion, and then strengthening your hip extensors at end range hip extension.