Mobility coach Igor says three exercises and a foam roller can strengthen your hip flexors and protect your lower back. However, it does not roll during these operations. Instead, use the roller as a marker as you perform a series of movements around the hip joint.
I stumbled upon Igor’s videos on social and immediately hit the exercise mat with one of the best foam rollers to try out these mobility exercises. This move requires a certain range of motion, but don’t worry if it feels difficult. You will improve by practicing regularly. After all, that’s the whole point of lower body mobility exercises.
Below, we’ll break down each move in detail so you can strengthen your lower back from home using basic gym equipment. This is why I love them.
Check out 3 lower body mobility exercises for your hips.
“Weak hip flexors may be the cause of your lower back pain. These three exercises are for you,” says Igor. The demo is short, so here are some steps for each.
1. Leg raises while seated
Sit down and place the foam roller in the highest position in front of you. Stand tall, chest up, and place your hands near your hips for support. Bend one knee and extend the other leg in front of you. Engaging your core, lift your straight leg up and over the roller to the other side, tap your heel on the floor, then return to the other side.
Igor doesn’t specify the number of sets or reps, but I would aim for 3-4 sets of 8-10 reps per leg. Be careful not to slump on your back or round your shoulders. This exercise is a great way to strengthen your core muscles and hips without using weights.
2. Kneeling procession
Keep the foam roller in place and get into a kneeling position. Step one foot forward and keep your knee bent. Straighten your back, keep your back straight, and place your hands on your hips to strengthen your core. Raise your leg in a controlled manner to straddle the roller and land on the other side. Then raise your legs again and return to the starting position.
Aim for 3 to 4 sets of 8 to 10 repetitions per leg.
3. Hip circle
Start on all fours with a foam roller to one side. Your shoulders should be over your wrists and your hips should be over your knees. Bend your knees and lift the leg closest to the roller, then rotate your leg behind and around you to return to the starting position. Igor only works in one direction, but both clockwise and counterclockwise are recommended. The goal is to draw a circle around the roller while keeping your position on the table and spine neutral.
Aim for 3 to 4 sets of 8 to 10 repetitions per leg.
Why is leg mobility important?
Leg mobility is critical for functional movement, posture, and injury prevention. Limited range of motion around the hip joints or poor joint health can negatively impact athletic performance and the ability to perform everyday tasks such as climbing or walking.
Throughout each exercise, focus on slowing down and working through the maximum range of motion possible. Foam rollers are great as markers, especially on the highest settings, but you can also start small with dumbbells or kettlebells if you prefer.
The idea is to keep your hip flexors and core muscles under tension and control as much as possible as you pivot and lift your leg. These movements can be performed on their own or incorporated into a short hip mobility routine at the beginning or end of the day or before a workout.
Mobility drills before exercise are great for preparing your muscles and joints for movement, while static stretches are best reserved for post-workout.
Studies like this systematic review published in the Journal of Sports Sciences show that mobility training is beneficial for maintaining sports performance. However, we encourage you to learn more about the different types of stretching and mobility so you can effectively increase range of motion, increase flexibility, or both, depending on your goals.
