Name: Playbook - TrickStrong RX - Hip Mobility
Uploaded: 2025-04-08T19:59:01.782Z
Duration: 45 min
Description: Hip Mobility

James

Said it before and I’ll say it again oh Lawd we mobile

Everything I needed to help my hips feels better

Tyler Strong

Ryne

Malik

This mobility drill fits perfectly into a warmup as a line drill. You can also do this throughout the day to improve hamstring length and to reduce lower back tension. 

Lead with a straight leg and hinge from the hips while sitting your butt back. Arch your lower back when doing this. 

Another tip is to imagine that you are "scooping water" with your hands.

You should feel a stretch in your hamstring without feeling pain at the lower back, calf or feet.

Hamstring Walks

This mobility drill fits perfectly into a warmup as a line drill. You can also do this throughout the day to improve hip flexor and quad length.  

Grab your knee with the same side hand, and with core engagement, hinge forward. 

You should feel a stretch in the quad and hip flexors, without feeling compression at the lower back.

Dynamic Quad Pull

Piriformis walks are excellent for a dynamic warmup or mobility session. Support your ankle and knee joints as shown.

Piriformis Walks

For the elevated lateral lunge, start in a wide stance with one leg elevated on the box. The purpose of the box is to increase depth of the lunge. 

You want to form 90 degree angle with the bent leg, while the straight leg assists by actively pushing it into the ground. 

Hold for 5-10 seconds per rep, using little to nothing to stabilize (unless it's painful).

Lunge - Lateral, Elevated

The goblet squat is an awesome lower body exercise used to improve strength and power. The goblet hold creates a more vertical position which emphasizes the quads. Goblet squats are a great exercise to improve your vertical leap. 

It is also helpful in mobility training, as the weight helps push us into more ankle dorsiflexion and opens our hips.

Goblet Squat - KB

The hip 9090 stretch is called this because of the 90 degree angles your hip will make. 

The hip is a ball and socket joint. This means that in order to train our mobility in an effective way, we will want to explore and be less linear with this stretch. 

The hip 90/90 is a great way to explore the surfaces of the hip joint and to really move into your restrictions.

This drill is a great way to warm up your hips and core as it is ACTIVE. Think of allowing one hip to trail while the other aims for the floor to encourage hip opening.  

You should not be feeling any pain in your lower back, hips or knees.

Dynamic Hip 90/90

The hip 9090 stretch is called this because of the 90 degree angles your hip will make. 

The hip is a ball and socket joint. This means that in order to train our mobility in an effective way, we will want to explore and be less linear with this stretch. 

Liftoffs are a great way to improve hip strength, mobility and coordination as it is ACTIVE. Think of getting your hip to a hover while keeping your shin parallel to the ground. Lean your upper body way or towards the working leg to make it easier or harder.

You should not be feeling any pain in your lower back, hips or knees.

Hip 90/90 - External Rotation Liftoffs

Hip 90/90 - Internal Rotation Liftoffs

CARS stands for Controlled Articular Rotations. This refers to actively creating mobility within our joints. 

The hip is a ball and socket joint. We really want to move it in a 3 dimensional way, rather than stretching only in linear planes. 

The easiest way for you visual learners is to probably follow along and feel free to replay this video to understand the motions involved here. 

Steps: 

1.	Hip Flexion – Knee towards chest

2.	Hip abduction – hip out to the side

3.	Hip Internal Rotation – Turn hip inwards (ankle faces outwards)

4.	Hip Extension – Bring hip behind you, while maintaining hip internal rotation from Step 3 until you tap your knee on the ground

5.	Hip Extension – Bring hip back up behind you

6.	Hip External Rotation/Abduction – Turn hip outwards (ankle facing inwards) while keeping it as high as you can

7.	Return to starting position

Hip CARs - Quadruped

The archer lunge is a great mobility exercise to open up both hips, building strength and stability in a deeper ROM. 

Start in a kneeling position
Front knee points forward
Back knee points at a 90 degree angle to the outside

Shift forward while remaining tall and keeping your feet planted – your back hip will want to collapse but don’t let it.

Lunge forward as deeply as possible, hold for 5 seconds and rise back to starting position using minimal to no assistance

You should feel this in both legs at the groin – likely in different areas

The effects of the archer lunge can be enhanced in two ways:
a) using a weight. I keep an upright posture so I can open up at my hips as much as possible. 

If you don’t have a weight, use your elbows to both push your knees out and to perform a contract-relax for this movement.

Archer Lunge - Weighted

Hip Ds are great for improving hamstring, groin and hip joint mobility. You can do this 100% actively or with a stretch strap assist. 

Form a 'D' by bringing your leg up towards your chest, out to the side and along the ground. Once you complete a cycle, reverse the direction.

Hip Ds Mobility Drill

One of my favorite mobility drills! It is so effective in helping with the common movement restrictions we have in the hips and spine. 

Don't forget to rotate your head with the rest of your torso by looking at the ceiling.

Rotate towards the front leg.

Lunge with Thoracic Rotation

The goal of banded hip mobilizations is to improve joint mobility of the hip. 

In traditional stretching, although the hip is moving, the muscles are primarily targeted.

This drill is useful if: 

1)	there is pinch or block sensation (usually when you are in a squat or otherwise flexed and/or internally rotated hip position

2)	You are plateauing or unable to get more ROM no matter how much mobility work you do
3)	Pain relief

*If you have excessive hip mobility or instability, this exercise is not for you as it will likely make your issue worse. 

With banded hip mobilizations, we use the band to bring our hip into certain positions so the joint can be stretched. 

This banded child's pose drill helps improve hip flexion.

You should not go to the point where you feel your pinch or block sensation as we are running into a joint block. 

Sets, reps and frequency should be gradually increased as tolerated as you can get sore from these drills.

Optional: Banded Hip Mobilization - Child's Pose

The goal of banded hip mobilizations is to improve joint mobility of the hip. 

In traditional stretching, although the hip is moving, the muscles are primarily targeted.

This drill is useful if: 

1)	there is pinch or block sensation (usually when you are in a squat or otherwise flexed and/or internally rotated hip position

2)	You are plateauing or unable to get more ROM no matter how much mobility work you do
3)	Pain relief

*If you have excessive hip mobility or instability, this exercise is not for you as it will likely make your issue worse. 

With banded hip mobilizations, we use the band to bring our hip into certain positions so the joint can be stretched. 

This banded drill helps improve hip extension.

You should not go to the point where you feel your pinch or block sensation as we are running into a joint block. 

Sets, reps and frequency should be gradually increased as tolerated as you can get sore from these drills.

Optional: Banded Hip Extension Mobilization - Overhead Reach

The goal of banded hip mobilizations is to improve joint mobility of the hip. 

In traditional stretching, although the hip is moving, the muscles are primarily targeted.

This drill is useful if: 

1)	there is pinch or block sensation (usually when you are in a squat or otherwise flexed and/or internally rotated hip position

2)	You are plateauing or unable to get more ROM no matter how much mobility work you do
3)	Pain relief

*If you have excessive hip mobility or instability, this exercise is not for you as it will likely make your issue worse. 

With banded hip mobilizations, we use the band to bring our hip into certain positions so the joint can be stretched. 

This banded drill helps improve hip internal rotation.

You should not go to the point where you feel your pinch or block sensation as we are running into a joint block. 

Sets, reps and frequency should be gradually increased as tolerated as you can get sore from these drills.

Optional: Banded Hip Mobilizations - Hip Internal Rotation

The goal of banded hip mobilizations is to improve joint mobility of the hip. 

In traditional stretching, although the hip is moving, the muscles are primarily targeted.

This drill is useful if: 

1)	there is pinch or block sensation (usually when you are in a squat or otherwise flexed and/or internally rotated hip position

2)	You are plateauing or unable to get more ROM no matter how much mobility work you do
3)	Pain relief

*If you have excessive hip mobility or instability, this exercise is not for you as it will likely make your issue worse. 

With banded hip mobilizations, we use the band to bring our hip into certain positions so the joint can be stretched. 

This banded drill helps improve hip opening (abduction, external rotation).

You should not go to the point where you feel your pinch or block sensation as we are running into a joint block. 

Sets, reps and frequency should be gradually increased as tolerated as you can get sore from these drills.

Hip Mobility

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