<\/p>\n Let’s get stuck into the benefits of hip rolls and what happened when I tried this drill each day for three weeks.<\/p>\n Latest Videos From You may like<\/p>\n Why do mobility exercises matter?<\/p>\n Mobility means moving your joints through a range of motion dynamically (with movement), using strength and control; performing hip rolls rather than sitting in a 90-90 hip stretch<\/a>, for example.<\/p>\n As a mobility coach, to improve hip health, I recommend combining some stretching with mobility drills to improve strength, control and flexibility in your body, focusing on troublesome areas like the hips, spine and shoulders.<\/p>\n In 2024, a systematic review published in the Journal of Sports Sciences<\/a> found that mobility training can benefit or help maintain sports performance compared to doing none at all.<\/p>\n I recommend combining some stretching with mobility drills to improve strength, control and flexibility in your body.<\/p>\n But you don’t need to be an athlete to benefit; as we age, it’s crucial to support overall health and longevity by maintaining as much strength, lean muscle mass, mobility and balance as possible. So really, mobility drills are for everyone.<\/p>\n Knowing the difference between stretching and mobility<\/a> is a great place to start if you’re new to this type of fitness.<\/p>\n I recommend weighted hip rolls to improve hip function, internal and external rotation of the joints and strength, and save static stretches for cooling down or just before bedtime.<\/p>\n How to perform weighted hip rolls (90\/90 variation)<\/p>\n This variation wakes up sleepy glutes and releases tight hip flexors.<\/p>\n What to read next<\/p>\n Step-by-step:<\/p>\n Sit on the floor with your knees bent and feet roughly shoulder-width apartSlightly lean back and plant either your elbows or hands on the mat behind you for supportPlace a dumbbell or weight plate on one thigh or hip. You can also wrap a band just above your knees for extra resistanceDraw one knee internally toward the ground and the other out to the side. Move as far as you can without forcing anythingSwitch slowly to the other side, noticing the stretch down the outer and inner legs, hips and backTry 8-12 reps per side and 2 sets.<\/p>\n The 90\/90 hip roll is my go-to for releasing pelvic tension. It targets the hip flexors, external rotators and glutes and can even relieve lower back pain in some people.<\/p>\n Leaning back creates some space for the body, and the seated position can feel kinder on the knees than postures like pigeon pose<\/a>.<\/p>\n A loop band is optional, but it can help switch on your gluteus medius muscles, or your outer glutes, which some people prefer for strengthening.<\/p>\n \n (Image credit: Shutterstock)<\/p>\n Move fluidly and slowly without forcing anything, and really focus on what you’re doing. Engage your core by bracing your stomach lightly and drawing your navel in and breath downward. Note where you feel particular areas of tightness and move into them, breathing calmly throughout the reps.<\/p>\n If you’re ready to stretch, mobilize and strengthen the glutes and hip flexors, this is the move to beat.<\/p>\n![](\"https:\/\/cdn.mos.cms.futurecdn.net\/flexiimages\/yjolrksv791774885936.svg\")
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