Free Hip Mobility & Flexor Stretches for Pain Relief & Better Squats – Elite Performance Institute
Hip Mobility Exercises
Focused hip flexor and rotation drills to open up stiff hips, improve stride mechanics, and support pain-free running, lifting, and daily movement.
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Banded Hip Flexor Stretch All Levels
Half-kneeling hip flexor stretch with band assistance to improve hip extension.
Dynamic Hip Flexor Stretch Beginner
Simple lunge-based mobility drill to reduce stiffness from sitting and running.
Shin Box with Band Assist Beginner–Intermediate
Improves hip rotation control using assisted shin-box transitions.
Shin Box Get-Up Exercise Beginner–Advanced
Combines mobility and strength through controlled hip rotation transitions.
Triplanar Dynamic Hip Flexor Stretch All Levels
Move through forward, rotational, and side-bend angles to hit the hip flexors in three planes.
Hip Mobility Exercises for Runners, Athletes & Active Adults
This hip mobility exercise library includes 5 free hip mobility videos focused on improving hip flexor mobility, hip rotation, positional control, and movement quality. These drills are designed for runners, athletes, lifters, and active adults who feel stiff through the hips or need better motion for training and sport.
Browse hip mobility drills that target hip flexors, internal rotation, external rotation, and dynamic control through useful ranges of motion. These movements can be used as part of a warm-up, mobility routine, rehab plan, or performance program when hip stiffness is limiting running, squatting, lunging, or rotational sports.
The hip mobility videos on this page are created by the doctors at Elite Performance Institute in Naperville, IL, and are commonly used to support running mechanics, hip control, mobility progressions, return-to-sport preparation, and performance-based rehab for active individuals throughout the Chicagoland area.