Stop stretching before workouts and try dynamic warm-ups instead — these 3 moves transform hip mobility in weeks

A recent conversation with a client highlighted the importance of dynamic warm-ups over static stretching. The client had been stretching frequently but struggled with hip mobility. After incorporating a short hip mobility routine into his pre-workout regimen, he noticed a significant improvement in how easily he could move. This led him to join online mobility classes and express his astonishment at the difference in difficulty.

Building flexible muscles and mobile joints requires more than just sitting in a cross-legged position; it involves integrating strength, balance, control, and stability while moving your body and increasing range of motion. During a recent trip to Greece, I faced time constraints and created a brief hip mobility routine that served as a dynamic warm-up before some quick treadmill sprints.

In this piece, I will outline the routine and explain the rationale behind each exercise. It's recommended to use a high-quality yoga mat for these exercises. If you encounter pain at any point, cease the activity and rest. Before starting these exercises, especially if you have a pre-existing injury or health condition, seek professional advice.

Here's the routine: Perform 50 seconds of each exercise, followed by 10 seconds of rest, and complete three rounds, adjusting the number of rounds as needed. A post shared by Tom's Guide Fitness (@tomsguidefitness) These exercises target the hip flexors, which aid in leg lifting, and engage deeper stabilizing core muscles, preparing the body for movement.

Add a resistance band around your feet or above your knees for increased difficulty. The benefits are numerous: The seated knee drives activate and strengthen hip flexors, while the up and overs activate the core and prepare the hips and abs for movement. The overhead squats train thoracic and lower-body mobility, strengthen the legs, and activate the core and shoulders, often overlooked in traditional warm-ups.

I urge you to perform these movements with control, starting with bodyweight before adding resistance. Progress at your own pace. Remember to maintain proper spinal alignment, keep your chest proud, and engage your core effectively during workouts. If you struggle with core activation, consider incorporating the aforementioned bracing routine into your training.

Give these exercises a try and share your experiences in the comments. Follow Tom's Guide Fitness on Instagram for additional workouts, routines, tips, and tricks.