When it comes to working with clients—whether one-on-one or in groups—one of the most common requests I hear is for exercises to alleviate stiff hips, often aggravated by prolonged sitting.
If this resonates with you, here’s a powerful exercise I recommend incorporating into your daily routine for improved hip mobility, along with some practical tips.
Why Glute Bridges (and variations) are Key for Hip Mobility
Tight hip flexors are a common issue, often leading to discomfort and even backaches, especially if you spend a lot of time sitting. This sedentary posture keeps your hips in a flexed position, which can cause tightness.
To counteract this, it’s crucial to extend and strengthen the muscles surrounding your hips. Weighted glute bridges are an excellent choice because they not only strengthen your glutes but also stabilize your hips and lower back.
How to Perform Glute Bridges (and this variation Glute Bridge Marches):
- Position: Lie on your back with knees bent and feet flat on the ground, hip-width apart.
- Execution: Press through your heels to lift your hips off the ground, focusing on engaging your glutes. Keep your head and neck relaxed on the floor. (this is the official GLUTE BRIDGE). You can hold this for 30-60 seconds just by itself or continue along for this variation.
- Core Engagement: Tighten your core muscles to avoid arching your back.
- Hold and Breathe: Hold the bridge position for 30-60 seconds while maintaining proper form. And march slowly and alternating the stance with your legs keeping solid form.
- Release: Slowly lower your hips back down, vertebra by vertebra.
- Repeat: Perform 2-3 sets of these bridges.
Additional Tips to Enhance Hip Mobility
- Variety in Exercise: Explore other exercises that extend and strengthen your hips, such as lunges, squats, and resistance band walks.
- Regular Stretching: Take breaks throughout your day to stretch your hips. Simple movements like standing up and doing hip extension stretches can prevent stiffness.
Conclusion
By incorporating weighted glute bridges into your daily routine and complementing them with a variety of strengthening exercises and regular stretches, you can significantly improve hip mobility and reduce discomfort associated with tight hip flexors.
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