Hip Mobility Stretches to Boost Performance for Trail and Ultra Runners

Written by:

Sarah Scozzaro

CTS Pro Ultrarunning Coach

Updated On

September 24, 2025

Hip mobility should be a priority for all runners because tight hips rob you of performance and may increase injury risk. Developing and maintaining hip mobility is a central pillar of healthy, efficient, and sustainable running. By addressing restrictions, reinforcing mobility through strength, and consistently integrating mobility stretches and exercises into training, runners can build a foundation that supports not only improved performance but also greater durability on the trail or road.

What muscles are important for hip mobility?

Several muscles make up the hip complex. You have your glutes, including maximus, medius and minimus. When people talk about their ‘hip flexors’ they are usually talking about the iliacus and psoas muscles. Then there are the adductors on the inner thigh and hamstrings on the back, as well as several muscles that make up your deep hip rotators. To be a healthy and functional runner, these muscles and the connective tissues throughout the hips must work in concert. It is hard to overstate the importance of the strength, mobility, stability, and dynamic balance these muscles must have.

There is a correlation between strong hips and running performance. Runners with strong hips exhibit better running mechanics and reduced risk for certain issues, including patellofemoral and iliotibial band pain. Stronger hips can lead to greater pelvic stability and improved hip drive as well.

Why does good hip mobility matter for runners?

Strong, mobile hips help to form the foundation of efficient and strong running. When the hips are tight or restricted, the rest of the body must compensate, often leading to inefficiency and even potential injury. For trail and ultrarunners, the long duration and repetitive nature of this sport means problems emanating from poor hip mobility can become serious limiting factors over time.

One of the most common results of poor hip mobility is tight hip flexors. When the hip flexors cannot extend freely, stride length shortens, uphill running becomes more taxing, and pressure shifts to the lower back. Similarly, restricted hip rotation can impact the IT band, producing knee or lateral hip pain. Even in the absence of acute discomfort, reduced hip extension makes running less efficient, which drains energy reserves that are essential during long races.

Limited hip mobility can also lead a runner to develop compensations over time. Small changes to the way you run may seem inconsequential, but over time an exaggerated torso twist, an altered foot strike, or forced overstriding can each increase the potential of overuse injuries.

What’s the difference between flexibility and mobility?

To understand if someone lacks mobility, it is important to distinguish between flexibility and mobility. Flexibility refers to passive range of motion, like pulling your knee to your chest with your hands. Mobility is the active and controlled use of that range, such as driving the knee upward while running. Runners need both: flexibility to reduce tissue restrictions and mobility to apply that range effectively under speed, fatigue, and varied terrain.

What are the signs of poor hip mobility?

While sometimes it may seem (and feel!) obvious, how do you know if your hips are lacking mobility? Persistent tightness in the hips or glutes, low back pain after sitting or long runs, difficulty lifting the knees, or trouble sitting cross-legged can all signal limited hip mobility. An uneven stride pattern is another potential sign.

What are some at-home hip mobility tests?

A few simple at-home tests can provide more clarity.

• Kneeling hip flexor test: Can reveal front-of-hip restrictions.
• Seated figure-4 position: Can expose limits in external rotation.
• Deep squat test: Highlights whether the hips (or ankles) lack the freedom to move through a full range
• Active straight leg raise: Offers insight into whether the posterior chain, notably the hamstrings, is restricting ROM (range of motion).

What stretches and exercises improve hip mobility?

Improving hip mobility doesn’t need to be complicated but does require consistency. Simple drills such as 90/90 hip rotations, couch stretches, controlled articular rotations (CARs), and dynamic leg swings go a long way. Dynamic movements like swings or CARs are great to do before a run. Longer static holds like the couch stretch or pigeon pose work well afterward. And loaded mobility moves such as goblet squats fit naturally into strength sessions. Here are a few simple stretches and hip strengthening exercises you can do right now, with minimal equipment:

Straddle Rocking with Rotation

Start on your hands and knees and extend one leg out to your side. Ankle mobility here may determine how far up you can extend this leg. From here begin rocking back towards your bent leg’s heel, staying within your range of motion. You should feel a nice stretch in the adductor (inner thigh) of your straight leg. You can stay here, or, after a few rocks, with the next rock back you can come up and rotate towards your extended leg, getting a nice deep stretch of hip rotators. Repeat this for 10-12 reps on one side before switching legs.

Crab Hip Rotations

Sit up, and then bend legs in front of you and lean back slightly. Then, alternate rotating each leg/knee in towards your midline, aiming to maintain some contact with your foot on the ground throughout the movement. This is a great way to work your internal hip rotators. 10-12 reps per leg.

Kneeling Hip Flexor Stretch

From a tall kneeling position, shift your weight forward, moving your whole torso as a unit, rather than leaning forward. Raise and straighten the arm on the same side as the leg that has the shin on the ground. Reach toward the ceiling while pressing the opposite hand towards the ground.

You can progress (see this clip for an alternate version) to a more advanced version of this stretch by reaching behind and either grabbing your foot or using a strap or belt around your ankle/foot, and then rotating behind you. Either way, work up to a 60 second hold on each side.

Elevated Hip Flexor Stretch

This movement stretches your psoas/hip flexor at the hip joint while working on some mobility as well. Prop yourself below the waistline using a half cylinder or a thick rolled blanket. From here, bend one knee and bring your knee towards your chest and hug here, and extend one leg out straight in front of you. Hold here, and then slowly sweep the legs from side to side. Repeat for 30 seconds on one side before switching legs.

Psoas Release

This position stretches your psoas/hip flexor at the hip joint. Prop yourself below the waistline using a yoga block, thick towel, or cushion. Aim to keep your feet flat on the floor, directly under or slightly ahead of your knee joint. Hold this for 5+ minutes, allowing the low back to drop towards the floor (do NOT force this movement). You may notice your ribs dropping, which is a great sign!

Banded Clamshells with Lift and Extension

This not only works on strengthening the lateral hip, but also on pelvic stabilization through extension. Place a mini band around your lower leg, and lay on your side with knees partly bent. Perform a clamshell exercise, driving your knees apart while keeping feet together. After a few reps of this, at the top of the clamshell position, raise the top leg so your feet are no longer together, and then extend the leg straight out. Hold here and repeat for a total of 10 reps before you switch sides.

Can strength training improve hip mobility?

Strength training has the potential to support or hinder hip mobility. When performed through full and appropriate ranges of motion, exercises like deep squats, lunges, and single-leg Romanian deadlifts strengthen the hips while reinforcing mobility. But if training relies too heavily on partial-range lifts or machines, muscles can adapt to shortened positions, leaving joints stiff and restricted. The best approach is to combine mobility and strength: prime the hips with mobility drills before lifting, use full ranges of motion during the session, and restore balance afterward with targeted stretches.

Can hip mobility make a runner faster?

Integrating hip mobility into a running program can help aid in performance. Before runs, dynamic mobility prepares the joints for smooth, powerful movement. Afterward, static stretches restore tissue length and reduce post-run tightness. On climbs, greater hip extension translates directly into glute-driven power. On descents, mobile hips help absorb impact forces and maintain stability. And during long efforts, efficient hip mechanics reduce wasted energy. Taken together, all these benefits have the potential to dramatically improve running performance without a single change in your aerobic fitness!

What mobility training tools are best?

Mobility tools can add variety and effectiveness, but they aren’t strictly necessary. You can achieve most of what you need in terms of mobility training using what you have around the house. Foam rollers and lacrosse balls can provide short-term relief and help unlock tissues before you move into active drills. Resistance bands are versatile and portable, offering ways to add resistance or joint distraction (i.e., creating space within a joint to improve range of motion and reduce stiffness) for deeper mobility work. For traveling runners or those with limited time, these tools can make mobility routines more accessible and engaging. My mobility tool kit, and what I recommend for most of my athletes, includes a half cylinder, a yoga block, a lacrosse ball (or similar ball) and mini bands. It’s effective, inexpensive, and doesn’t take up a lot of space.