Top 3 Hip Mobility Exercises (No Equipment!)

Every time I stand up after sitting down for too long at my desk, my hips make that horrible crack – crack – crack sound. Past injuries and intensive training as a young athlete has left my body feeling older than it really is.

Here are some of our top mobility exercises to keep those hips supple and strong –

Single Leg Glute Bridge

Take glute bridges to the next level and perform some single leg bridges on each side to work your glutes, which are important for controlling lateral stability, hip extension, and internal and external hip rotation.

Well+Good has a great video on YouTube explaining the right way to engage your muscles in this mobility movement, and explains the most common mistakes that can make it less effective.

I personally also focus on creating a motivational space for myself on Instagram by following fitness/mindset coaches like Jibby or Ben Patrick.


One of my all-time favourite yoga positions and mobility exercises is the cat-cow flow which targets the spine. Improving mobility in the extension and flexion of the spine helps us build strength in the correct neutral position which improves posture and hip mobility.

Adriene describes this move as a “little dance up the spine that is perfect for beginners” and explains the progression well in her YouTube Video.

Lateral Lunges

Taking standard forward and backward lunges into a different directional plane targets all the same muscles plus the inner thigh muscles (adductors). Lateral lunges are great for working the gluteus medius muscle which builds stability in the hip joint and they have a less impact on the knee joints compared to exercises like squats.

Conor Harris has a great thread on the biomechanics of a lateral lunge and an informational YouTube Channel with more mobility exercises.

Caroline Girvan is also a great source for at-home workouts and even has a 10-minute leg workout focused solely on different variations of lunges!


Not sure where to start? We’ve got you covered!


One of my favourites is Ben Patrick (@kneesovertoesguy on Instagram and YouTube). ATG Personal Training is a full body fitness system and I personally love their short videos over on Instagram, particularly on beginner-friendly mobility exercises.


A great way to include mobility exercises into a training program is yoga. Yoga with Adriene is one of my personal inspirations – great for beginners and usually offers several modifications for difficult exercises.


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