Hip mobility exercises with foam rolling
Senior Physiotherapist, Founder and Director · Registered with the AHPRA (PHY0002060505)
Sports Rehabilitation · Musculoskeletal Problems · Sport Injuries · Neck pain, headaches, dizziness, jaw related neck pain
Kenny is a physiotherapist with over 18 years’ experience in musculoskeletal and sports rehabilitation. He has a focus on identifying the contributing factors behind pain and treating complex presentations including chronic spine pain, neck and headache disorders, jaw dysfunction, and persistent sports injuries. His approach combines manual therapy, dry needling, and active rehabilitation with strong emphasis on education and patient outcomes. He is also a GEMt dry needling teacher and demonstrator. As an endurance athlete with experience in marathons, Ironman, CrossFit, basketball, and ultra endurance events, he brings a performance athlete's perspective to rehabilitation and load management.
Last reviewed: 22 August 2025
In the above video, we will run you through a hip mobility program, targeted at increasing the amount of movement you get out of both of your hips. We're showing 3 exercises:
1. The 90-90 stretch.
When you perform this stretch, you start off sitting down with your feet roughly about shoulder width apart. You're going to start by dropping down the left leg and rotating the right leg out towards the side. The goal when you're doing this exercise, is to have both of your knees touching the ground at the same time, and then rotating back the opposite way, remembering to keep your hips on the ground at all times.
2. Foam rolling the front of the thighs (quadriceps)
Whether you have a foam roller at home that has spikes on it or is flat all the way around, it doesn't really matter. If you find that your one with spikes on it is a little bit too firm, you can try wrapping a towel around it to help cushion the blow.
Lay down on your tummy with the foam roller under one of your thighs. When you're doing this exercise, you can offload some of your body weight onto your other leg, so that it's a little bit more comfortable at the start, and then start by rolling from the hip all the way down to the top of that knee. The trick to this one is going nice and slow as you work your way through it. Rushing it means you may not get as much benefit from it. Do this for both legs.
3. Foam rolling the inside of the thigh (adductors)
The foam roller should be tilted slightly towards the side, so it's facing your body, then bending the knee, putting it straight over the top and rolling straight through again. When you’re doing this exercise, it's important to remember that we want you to take it nice and slow and work your way through the muscle completely.
Any time you're foam rolling, we recommend doing this for a minimum of two to three minutes, which helps you get more benefit from it without leaving you too sore afterwards.
If you have any other questions about these exercises, please don't hesitate to contact us or come in for a clinic visit!