Hip Mobility: Why Tight Hips Hold You Back in Training and Day-to-Day Life

If you have ever felt stiff after sitting too long, struggled to hit depth in a squat, or noticed your stride feels short when running, your hips are likely part of the story. The hips are a major hub for movement. They connect the upper and lower body, transfer force, and give you the freedom to bend, rotate, and move with power.

When mobility at the hips is limited, it does not just affect performance in the gym. It also shows up in everyday life. Sitting down, climbing stairs, walking comfortably, or even standing for long periods can all feel more challenging than they need to be. Tightness here can also place extra stress on neighboring areas like the lower back and knees, which often leads to discomfort over time.

Why Hips Get Tight

The body adapts to what we do most often. If you spend a lot of time sitting, the hips adapt to that position. If you train in the same ranges of motion again and again, the hips get strong there but may not explore other options. And if other joints are not doing their job, the hips might stiffen up to create stability.

None of this means something is wrong. It is simply how the body organizes itself around daily habits and training patterns.

Why Hip Mobility Matters

For athletes, hip mobility supports deeper and stronger squats, a more efficient running stride, and better kicking, skating, or rotational power.

For everyday movers, it makes bending to tie your shoes, picking up groceries, or sitting cross-legged feel easier. The goal is not perfect mobility but having the freedom to move in ways that fit your life and activities.

Mobility is also not just about flexibility. For long-lasting results, it is important to pair mobility drills with strength. Strength training helps the body use new ranges of motion in a stable and controlled way. Without that, mobility gains often do not stick.

Three Drills to Explore

There is no single drill that works for everyone. The key is to explore movements that challenge the hips in safe and controlled ways. These three options build on each other, starting with rotation, moving into lateral movement, and finishing with hinging.

90/90 Hip Rotations

Sit on the floor with one leg in front of you at 90 degrees and the other behind you at 90 degrees. Slowly switch sides, moving through internal and external rotation.

This drill builds control and awareness in ranges that are often overlooked and gives you a baseline of rotational mobility.

Half Kneeling Cossack

Start in a half kneeling position with one knee on the ground and the other foot planted wide to the side. Shift your weight toward the bent foot, sitting your hips toward that side while keeping your chest tall.

This variation opens up the adductors and hips laterally without the full demand of a standing cossack squat, making it easier to focus on controlled range of motion.

Kickstand Hip Hinge

Stand with one foot slightly behind you, heel lifted like a kickstand, and most of your weight on the front leg. Hinge at the hips, sending them back as you fold forward while keeping your spine long.

This lengthens the glutes and hamstrings while reinforcing hip hinging mechanics. It is a practical way to open up the hips and posterior chain, especially if you spend a lot of time sitting or want to be more efficient with hip extension in running and lifting.

Final Thoughts

Tight hips do not have to be something you live with. By giving them a little time and attention, you create more options for how your body moves.

Pairing mobility work with strength training helps those gains last and carry over into real life. That can show up in your training, but it also makes a difference in how you feel throughout the day.

Mobility is not about chasing perfection. It is about curiosity, exploration, and finding freedom in the way you move.

Ready to Take the Next Step?

At CoreQuest Therapy in Montreal, Quebec, I work with athletes and active individuals who want to move better, reduce pain, and get more out of their training. Whether it is improving hip mobility, addressing nagging injuries, or building strength for sport and life, I take a movement-based approach tailored to your goals.

👉 If you are in Montreal and want to unlock better hip mobility, book a session today and start moving with more freedom.