I’ve spoken to Louis Chandler, Alo Moves' head trainer for Los Angeles, several times recently. He shared his top three exercises for walkers and his top three exercises for longevity with Fit&Well, so I went back to him with another of my favorite topics: hip mobility.
I know that hip mobility is an issue for lots of people—it’s one of the most popular topics I write about.
While most of the mobility workouts I share focus on stretching and lengthening tight hip flexor muscles, Chandler has taken a different approach, with a routine that features several moves to strengthen muscles in the area as well.
The workout starts with targeted mobility exercises, but is also designed to challenge the supporting muscles, like the glutes and the core, which also play a key role in hip mobility.
Improving strength in these supporting muscles builds the foundation you need to create more stable hips, allowing you to develop your hip mobility with confidence and control.
“Start seated with the 90/90 hip switch to wake up the hips and improve joint mobility,” says Chandler. “Transition to standing, then step into the world’s greatest stretch. Move to the floor for the glute bridge march to activate the posterior chain while building core control. Band up and stand for the lateral band walk to prime the gluteus medius for lateral stability. Finish strong with a single-leg Romanian deadlift to combine balance, strength and hinge mechanics.”
The workout in brief
- 90/90 hip switch: 1-3 x 8-10 each side
- World’s greatest stretch: 1-3 x 5 each side
- Glute bridge march: 1-3 x 10 each side
- Lateral band walk: 1-3 x 12 each direction
- Single-leg Romanian deadlift: 1-3 x 8-10 each side
1. 90/90 hip switch
Sets: 1-3 Reps: 8-10 each side
- Sit with your knees bent and feet wider than hip-width apart.
- Drop both knees to the right and turn your torso to the right. Your right shin should be parallel with your torso and your left foot behind you.
- Without using your hands, return to the center and repeat on the left side.
- Continue, alternating sides with each rep, moving with control.
2. World’s greatest stretch with hip opener
Sets: 1-3 Reps: 5 each side
- Stand and take a big step forward with your right foot and bend both knees to lower into a deep lunge.
- Place your left hand on the floor in line with your right foot.
- Twist your torso to the right and reach your right arm up.
- Hold for a few breaths before returning to the center.
- Perform all your reps on one side, then swap sides.
3. Glute bridge march
Sets: 1-3 Reps: 10 each side
- Lie on your back with your knees bent and feet flat on the floor close to your butt.
- Squeeze your glutes and press through your heels to lift your hips until your body is in a straight line from shoulders to knees.
- Lift one foot then the other, like you’re marching, ensuring your hips stay level.
4. Lateral band walk
Sets: 1-3 Reps: 12 each direction
- Place a small loop resistance band around your thighs or ankles, and bend your knees slightly.
- Widen your stance until there is tension in the band.
- Take side steps to the right, maintaining tension in the band and ensuring that your knees don’t cave inwards.
- Perform 10-12 reps in each direction.
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5. Single-leg Romanian deadlift
Sets: 1-3 Reps: 8-10 each side
- Stand with your feet hip-width apart, and shift your weight onto your left foot.
- Hinge forward at your hips and raise your right leg behind you. Ensure that you keep your spine neutral and hips square throughout.
- Push your hips forward to return to standing.
- Perform all your reps on one leg, then repeat on the other leg.
Louis Chandler is a former professional athlete and certified personal trainer who now works in Los Angeles as the head trainer at Alo Wellness Club.
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