Reclaim Your Hips: One Targeted Exercise for Core Stability and Mobility
Photo by ROCKETMANN TEAM
If tight hips are limiting your movement or you struggle to build core stability, you're not alone. The hips play a crucial role in nearly every functional movement pattern, from walking and squatting to posture and balance. Neglecting hip mobility can lead to compensations in other areas of the body, especially the lower back and knees.
This simple but highly effective exercise is designed to activate underused hip stabilizers and improve coordination between your hips, core, and glutes. All you need is a mini resistance band and a yoga block.
The Setup
Equipment: Mini loop resistance band and a yoga block or firm cushion.
Starting Position:
Lie flat on your back with your knees bent and your feet lifted so that your hips and knees form a 90-degree angle.
Loop the mini band around the middle of your feet.
Place a yoga block vertically between your knees. This will serve as your pivot point and help you maintain tension and control throughout the movement.
Press your lower back firmly into the floor to stabilize your core and prevent arching.
The Movement
With the band securely in place and your knees holding the block, slowly rotate your ankles outward so that the outer edges of your feet begin to turn away from each other.
Aim to rotate from the hip joint rather than simply turning your feet.
Hold the outward rotation for 2 to 3 seconds with maximum tension, maintaining strong core engagement and steady breathing.
Return to the starting position with control and repeat.
Pro Tip: Expect Muscle Cramps
Do not be discouraged if you feel cramping in the deep muscles of your hips or inner thighs. This is a sign that you are engaging muscles that are often under-activated. With consistency, those cramps will transform into strength and improved control.
Programming Recommendation
Perform 2 to 3 sets of 10 to 12 controlled repetitions.
Rest for 30 to 45 seconds between sets.
Use as part of a warm-up for lower body strength days or as a stand-alone activation drill during mobility sessions.
Why It Works
This drill targets deep hip rotators and the stabilizing muscles that contribute to healthy joint alignment and pelvic positioning. It also challenges your core to remain stable while your hips move independently, an essential skill for efficient movement and injury prevention.
By focusing on slow, controlled motion and mindful engagement, you train the body to move with greater awareness and strength. Over time, this can lead to improved squat depth, reduced lower back strain, and greater overall mobility.
The Bottom Line
If you're looking to restore healthy hip function and develop deeper core control, this exercise is a powerful tool. With just a few minutes of practice a few times a week, you can begin to improve your mobility, reduce stiffness, and unlock a stronger, more functional lower body.