Have you ever experienced that feeling of stiffness around your hips after a long run? Or perhaps tension in your lower back when you increase your pace or run uphill?
The feeling of having “tight hips” is quite common among runners, but it does not always mean that you simply lack flexibility.
The hip needs to be mobile, but also stable and well controlled. Being able to move it efficiently, especially in different directions, can contribute to a smoother running movement and help distribute the workload more effectively between the hips, pelvis, knees and ankles.
For this reason, rather than constantly trying to increase flexibility, the goal should be to develop and maintain good functional mobility.
The starting point: observe how you move
Before starting a mobility routine, it can be useful to observe how your body moves during a simple exercise such as a bodyweight squat.
This is not a diagnostic test and cannot, on its own, identify which joint or structure may be responsible for a movement limitation. However, it can provide some useful information about how your ankles, knees, hips and trunk work together.
How to perform it
- Stand with your feet approximately shoulder-width apart, choosing a foot position that feels natural and comfortable.
- Slowly lower your hips, trying to keep your feet firmly on the ground.
- Squat down as far as you can without forcing the movement or losing control.
- Return to the standing position while maintaining a smooth movement.
What to look for
- Your heels lift off the ground: this may indicate limited ankle mobility or a compensatory movement strategy.
- Your torso leans significantly forward: this can be influenced by a combination of ankle and hip mobility, body proportions, trunk control or individual movement strategy.
- Your knees tend to move inward: it may be useful to work on lower-limb control and the ability to manage the movement effectively.
- You cannot reach a comfortable depth: it may be worth exploring ankle and hip mobility, as well as motor control and movement technique.
The principle is simple: don’t rush to correct what you see; first, try to understand how you move.
A 10-minute mobility routine for runners
This short routine can be performed 2-3 times per week, after an easy run as part of your cool-down, or on recovery days.
The goal is not to “stretch everything”, but to explore some of the movements involving the hips and pelvis in a controlled way.
1. Half-Kneeling Hip Stretch
45 seconds per side
Why: Helps work on hip mobility, particularly hip extension, while maintaining control of the pelvis.
How:
Kneel on one knee with the opposite foot placed in front of you. Keep your torso upright and slowly move your pelvis forward without arching your lower back.
Hold the position while breathing slowly and avoiding any forced movement.
Focus: You should feel a gentle stretch at the front of the hip of the leg that remains behind.
2. Knee-to-Chest and Hip Opening
6-8 repetitions per side
Why: Combines hip mobility with balance and control through a simple movement that has practical relevance to running.
How:
Standing upright, slowly bring your right knee toward your chest. Use your hands for support if necessary.
Hold the position briefly, then gently guide the knee outward before returning to the starting position.
Repeat on the other side.
Focus: Keep your torso stable and avoid excessive leaning to compensate for the movement.
3. Leg Swings
10-12 repetitions in each direction, per side
Why: Mobilizes the hip dynamically without requiring you to hold a static position for a long period.
How:
Place one hand against a wall or another stable support.
With the free leg, perform controlled swings forwards and backwards while keeping your torso stable.
You can then perform a series of side-to-side swings, moving the leg outward and returning it toward the center.
Focus: Gradually increase the range of motion without using excessive momentum.
4. Controlled Squat
8-10 repetitions
Why: Allows you to use the mobility developed during the previous exercises through a full-body movement involving the ankles, knees, hips and trunk.
How:
Stand with your feet in a comfortable position.
Slowly lower yourself into a squat, keeping your feet firmly on the ground and your knees aligned with the direction of your toes.
Reach the deepest position you can control comfortably, then slowly return to standing.
Focus: Do not chase maximum depth. The goal is a smooth, stable movement performed without pain.
Mobility is not just about stretching
For a runner, good mobility is not simply about being able to move further during a stretch.
The goal is to have a range of motion that your body can actually use and control.
For this reason, mobility should be considered together with:
- strength, to support movement;
- motor control, to manage the available range of motion;
- stability, particularly during lower-limb movements;
- coordination, to transfer force effectively while running.
A greater range of motion, without the control and strength needed to use it, does not necessarily mean better running.
When should you use this routine?
You don’t need to spend an hour working on mobility.
A routine of 8-10 minutes, 2-3 times per week, can be an easy way to include mobility work in your training schedule.
You can use it:
- after an easy run;
- on recovery days;
- before a strength session, focusing mainly on the dynamic exercises;
- as a short standalone routine during the week.
Before a fast workout or race, however, it is generally more appropriate to focus on dynamic mobility and activation, rather than performing long static stretches immediately before exercise.
What if you feel pain?
Stiffness and pain are not the same thing.
A feeling of mild tension during an exercise can be normal; joint pain, increasing pain, or symptoms that persist during or after running deserve attention.
In these situations, a general mobility routine should not be considered a substitute for an individual assessment by a qualified healthcare professional.
In conclusion
A runner’s hips do not necessarily need to be “super flexible”.
They need to be free to move, capable of producing force and, above all, able to control movement.
So yes, mobility — but with a purpose.
Because running better is not simply about having more range of motion: it is about knowing how to use it.
Tie your shoes, but first… give your hips a little freedom.
Run Smart. Feel the Vibes.
Disclaimer
The information and exercises presented in this article are provided for general and educational purposes only and do not constitute an individual assessment or a personalized training program.
Every person has different physical characteristics, levels of mobility, training history and potential limitations. Exercises should therefore be performed gradually, with control and without forcing the movement, while paying attention to your own sensations.
If you experience pain, joint limitations, injuries, medical conditions or other specific circumstances, it is advisable to stop the exercise and seek an individual assessment from a qualified healthcare professional.
The use of the information contained in this article is at the reader’s own responsibility.
