Unlock Tight Hips: 5 Advanced Mobility Drills for 2026

Introduction

Tight hips are the silent killer of athletic performance. Whether you are a runner, a weightlifter, or just a human being in 2026, your hips are likely locked in a shortened position. Traditional static stretching (holding Pigeon pose for 2 minutes) feels good, but it often fails to create lasting change.

To truly unlock range of motion, we need Active Mobility—strength at the end range. These 5 drills borrow from Functional Range Conditioning (FRC) to bulletproof your hips.

Quick Summary: The Protocol

• Warm up: Never do these cold.
• Intensity: High. These should feel like a workout.
• Frequency: 2-3 times per week.

1. The 90/90 Hip Switch

The king of hip mobility. It targets both internal and external rotation simultaneously.

• Sit on the floor. Front leg bent at 90 degrees, back leg bent at 90 degrees.
• Keep torso tall. Hinge forward over the front leg (External Rotation stretch).
• Lean back away from the back leg (Internal Rotation stretch).
• The Drill: Without using hands, lift knees and rotate them to the other side.

2. PAILs and RAILs (Isometric Holds)

In the 90/90 position, drive your front knee into the floor (PAILs) for 10 seconds at 50% effort. Then, try to lift your front ankle off the floor (RAILs) using only hip muscles. This teaches the nervous system to own the new range.

3. Couch Stretch (Hip Extension)

Essential for undoing sitting. Put your knee against a wall (or couch cushion), shin vertical. Other foot lunges forward. Squeeze the glute of the back leg hard. If you don't squeeze the glute, you are just arching your back.

4. Cossack Squat

This builds adductor length and ankle mobility. Stand wide. Shift weight to one side, squatting deep while keeping the other leg straight and heel on the floor. Keep the chest up. Don't let the heel lift.

5. Fire Hydrant Circles (CARs)

Controlled Articular Rotations (CARs) take the joint through its full outer limit. On hands and knees, lift one leg to the side, rotate it back, and bring it down. Imagine drawing the biggest circle possible with your knee. Move slowly—like moving through mud.

FAQ

Why do my hips click?

A painless click is usually a tendon snapping over a bone. It's harmless but suggests a lack of motor control. Slow down the movement.

How long until I see results?

Mobility takes time. Connective tissue changes slower than muscle. Expect 8-12 weeks for permanent range of motion increases.

Conclusion

Stop forcing your hips open and start strengthening them open. Add these drills to your warmup, and watch your squat depth explode.

Need a video demo? Watch our full 15-minute Hip Flow routine.