Increase Hip & Ankle Mobility with these 4 moves

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Attack limitations in your ankle and hip range of motion with these four exercises. Are your hips always tight? Do you feel like you need to increase your mobility? If so, these 4 hip and ankle mobility movements are for you!


1.90/90 Hip Rotation

beginner: hands above head

intermediate: hands crossed

advanced: add medicine ball or include the raise

2. Hip Distraction

This is a fantastic movement to help open your hips. Look to keep your knee directly over your foot or at 90 degrees to get the most out of this stretch

3. Hip Flexor stretch

beginner: from the floor

intermediate: foot elevated on a bench or plyo box

advanced: foot elevated on a wall

If using the advanced method the goal is to bring your knee back towards the wall

4. Ankle Dorsiflexion

Your toes should be 3 to 6 inches from the wall in this starting position. The goal for this movement is to touch your knee to the wall and repeat for a defined number of repetitions. Your heel should not leave the ground during this movement. You should feel a stretch on the lateral side of your shin and into your lower calf/achilles.

Sets, Reps & Time

These 4 movements can form a great addition to your warm-up. If you are going to add these movements to your warm-up I recommend 2 to 3 sets of 20-30 seconds per exercise.

The 90/90 Rotation is a staple accessory in my gym programming. When prescribing this movement during a lifting session I will have athletes perform 3 to 5 sets of 3 to 5 reps each side.