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Technique Tip - Improving your Hip Mobility

Updated: Oct 26, 2021

Pop quiz ... in addition to hamstring flexibility what do many air-bound splitty shapes physically require? While there are several correct answers the one I'm focusing on in this tip is ... HIP MOBILITY! Oftentimes we use the words flexibility and mobility interchangeably when it comes to movement. While they are 'friends' that help each other out they do have key differences.

Flexibility is defined as the ability of a muscle or muscle group to lengthen passively through a range of motion. Mobility is the ability of a joint to move freely through a full range of motion without pain or discomfort. The key difference being - flexibility refers to your muscles and mobility refers to your joints. For example, in Cross Back Straddle the flexibility of your hamstrings is important in addition to the mobility of your hip joint. If hip mobility is a 'sticky spot' for you, you're in for a treat! I put together a warm-up that directly targets and helps to improve the mobility in your hips! All you'll need is a mat, resistance band and 15 minutes. It's the exact way I warm up for splitty skills that require hip mobility! Follow along to the video above and below is a breakdown of all the exercises. *It's A-Okay if you need to modify using blocks when it comes to the splits and straddles in the warm-up video.

HIP MOBILITY WARM-UP (follow along video above)

  • High Knees 5x each side

  • High Knees to the side 5x each side

  • 2nd Position Plies 5x + stretch shoulders forward

  • Plie to Leg Kick across body 5x each side

  • Plie, Lunge to Knee Lift 4x each side

  • Forward Fold - Internal to External Rotation with Plie 5x

  • Seated internal/external leg rotations 10x

  • Pike Stretch with legs turned out & in 10 count hold in each position

  • Supine Leg Rotations with band - rotations 10x - pulses turned out 10 & pulses turned in 10x

  • Seated Double Stag Hip Rotations 10x each side with side stretches

  • Outer Hip & Glute Stretch15-30 second hold each side

  • Side Leg Kicks - 10x + turn leg in & out 5x

  • Seated Single Leg Hip Rotation - 8x each leg + Side Stretch

  • Straddle Stretch - Reach forward 10-30 seconds

  • Straddle Hip Rotations 5x each side

  • Kneeling lunge into Side Stretch - 10-20 second hold

  • Twisting Lunge 10-20 second hold

  • Quad Stretch 10-20 second hold

  • Kneeling Hamstring Stretch - point/flex foot 8x

  • Front Splits 10- 20 second hold

  • Switch Sides (lunge, quad, front split)

  • Down Dog Leg Circles - 5x each direction

  • GRAND FINALE! Split to Straddle Rotations 3x

Your hips are all warmed-up, now what? Join our aerial app, APTV! Enjoy 400+ tutorials on silks, rope and newly added hammock. Tutorials are searchable by skill name, level and type. Enjoy 7 days free, cancel anytime.


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