Top 2 Hip Mobility Drills for Better Leg Workouts
Summary
Jeff Cavaliere of AthleanX presents two quick hip mobility drills borrowed from professional baseball warmup routines. These drills are designed to improve hip mobility and range of motion before leg workouts, ensuring athletes can perform squats and lunges with proper depth and form.
Key Points
- Adequate range of motion is a prerequisite for effective leg training — if your hips are restricted, your squat depth and lunge mechanics will suffer
- Both drills are adapted from Major League Baseball pre-game warmup protocols, making them athlete-tested movements
- The drills can be performed with a Smith machine bar or a foam roller, making them accessible with minimal equipment
- Just a couple of minutes of targeted mobility work before training can meaningfully loosen the hips
- The movements address two key areas: groin/hip mobility and dynamic hamstring flexibility
- Training like an athlete — including proper warmup and mobility work — leads to faster and better results
- Recommended volume is ~20 reps per drill
Exercise Details
Drill 1: Hurdle Under (Hip Mobility / Groin Stretch)
Target muscles/areas:
- Groin (adductors)
- Hip flexors
- General hip mobility
Setup:
- Set a bar or object at approximately hip height (Smith machine bar or use a foam roller as a visual guide)
Proper form cues:
- Step to one side, sink down low into a deep squat-like position while keeping the head upright
- Stretch the groin on the lead leg as you sink down
- Slide laterally under the bar/object until the opposite groin is stretched
- Rise back out and repeat in the opposite direction
- Move fluidly back and forth, sinking deeper with each rep
Common mistakes to avoid:
- Letting the head drop or trunk lean excessively forward
- Rushing through the movement without sinking into the groin stretch
Sets/Reps: ~20 reps total (alternating sides)
Drill 2: Hurdle Over (Dynamic Hamstring Flexibility)
Target muscles/areas:
- Hamstrings
- Hip external rotators
- Dynamic hip mobility
Setup:
- Same object at hip height (foam roller works well as a low-height option)
Proper form cues:
- Kick the leg up and over the object in a circular arc
- Emphasize a circular motion of the hip throughout the movement
- Maintain balance and control — avoid knocking the foam roller over
Common mistakes to avoid:
- Using a sloppy, uncontrolled kick rather than a deliberate circular motion
- Losing balance due to lack of hip control
Sets/Reps: ~20 reps total