When you purchase through links on our site, we may earn an affiliate commission.Heres how it works.
After all, thats the whole point of lower-body mobility exercises.
Below, I detail each move so that you might strengthen your hips from home with basic gym equipment.
Heres why I love them.
These 3 exercises are for you, says Igor.
The demonstrations are brief, so weve included a few steps for each below.
Seated leg raises
Start seated and place a foam roller on its tallest setting in front of you.
Keep a tall spine and proud chest and rest your hands close to your hips for support.
Bend one knee and extend the other leg in front of you.
Igor doesnt give sets and reps, but I would aim for 3-4 sets of 8-10 reps per leg.
give a shot to avoid collapsing into your back or hunching your shoulders.
This exercise is a great way to strengthen your core muscles and hips without weights.
Kneeling marches
Keep the foam roller where it is, then come into a kneeling position.
Step one foot forward and maintain the knee bend.
Stay tall through your spine, rest your hands on your hips and engage your core.
With control, lift your leg and step over the roller, landing on the other side.
Then, lift the leg again and step back over to the starting position.
Aim for 3-4 sets of 8-10 reps per leg.
Hip circles
Start on all fours with the foam roller to one side.
Your shoulders should stack over your wrists and hips over your knees.
Igor only works in one direction, but I recommend both clockwise and anticlockwise.
Your goal is to create circles around the roller while maintaining a tabletop position and neutral spine.
Why is leg mobility important?
Leg mobility is crucial for functional movement, posture and injury prevention.
Research like this systematic review published in theJournal of Sports Sciencesshows mobility training is beneficial for maintaining sports performance.
More from Tom’s Guide
