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If you train with kettlebells, your hips do a lot of work.
Kettlebell swings, goblet squats, cleans, snatches, lunges and deadlifts all require your hips to move well. But between training, sitting at a desk, driving and everyday life, it’s pretty easy to start feeling stiff.
That doesn’t mean you need to become a contortionist.
You just need enough hip mobility to move well, get into good positions and train without constantly fighting against your own body.
These four hip stretches are some of my favorites because they’re simple, they feel great, and you can do most of them while watching TV or winding down at the end of the day.
Your hips are a major part of almost every kettlebell exercise.
Limited hip mobility can make it harder to comfortably get into a deep squat, hinge correctly during kettlebell swings and deadlifts, or move smoothly through lunges and other lower-body exercises.
Instead of trying to force more range of motion during your workout, spend a few minutes working on mobility outside of your training sessions.
Here are four stretches to start with.
Watch the Couch Hip Flexor Stretch
The couch stretch is one of my favorite ways to open up the front of the hip, especially if you spend a lot of time sitting.
Start in a half-kneeling position with one knee close to a couch, bench or wall. Place the top of your foot or shin against the surface behind you while keeping your opposite foot planted in front.
Gently tuck your pelvis underneath you and squeeze the glute on the kneeling side. You should feel the stretch through the front of the hip and thigh.
Don’t crank your lower back into extension to create more range. Keep your torso tall and let the stretch come from the hip.
Hold for 30 to 60 seconds and repeat on the opposite side. If you’re comfortable, you can gradually work toward longer holds.
Why kettlebell lifters should care: Better hip extension can help you get into a stronger position during kettlebell swings, deadlifts, lunges and cleans.
Watch the Figure Four Wall Stretch
Lie on your back with one foot against a wall and your knee bent.
Cross the ankle of your opposite leg over the knee, creating a figure-four position.
Allow your hips to relax toward the floor. You can gently press the crossed knee away from your body until you feel a comfortable stretch through your glute and outer hip.
Hold for 30 to 60 seconds, breathe normally and repeat on the other side.
Why kettlebell lifters should care: This can be especially useful if your hips feel restricted during goblet squats, lunges or single-leg exercises.
Watch the Seated Butterfly Stretch
Sit on the floor and bring the soles of your feet together.
Sit tall through your torso and allow your knees to fall comfortably toward the floor.
From there, gently hinge forward from your hips. Avoid rounding your back just to make it look like you’re going farther.
You can lightly place your elbows against your inner thighs, but don’t aggressively force your knees toward the floor.
Hold for 30 to 60 seconds.
Why kettlebell lifters should care: Improving comfort through the inner thighs and hips can make wider-stance movements such as goblet squats and sumo-style deadlifts feel smoother.
Watch the Hamstring Wall Stretch
Lie on your back with your legs extended up a wall.
Keep your knees comfortably straight without aggressively locking them. Relax your upper body and let gravity do the work.
Stay here for 2 to 5 minutes. As your hamstrings begin to loosen, you may be able to gradually move your hips a little closer to the wall.
Why kettlebell lifters should care: Comfortable hamstring mobility makes it easier to hinge from the hips during kettlebell swings and deadlifts without trying to manufacture range of motion through your lower back.
You don’t need a 30-minute mobility routine every day.
Start by doing these stretches 2 to 3 times per week, especially on days when you’ve been sitting for long periods or your hips feel stiff.
You can also choose one or two stretches that address the areas where you feel most restricted instead of doing all four every time.
The goal isn’t to become more flexible just for the sake of flexibility.
The goal is to have enough mobility to move well, train hard and keep progressing.
Mobility is useful, but stretching alone isn’t what makes your body stronger.
You have to use that range of motion.
If you want kettlebell workouts you can follow at home, head over to the Precision Kettlebells YouTube channel. You’ll find full-body kettlebell workouts, strength sessions, conditioning workouts, mobility drills and plenty of training ideas you can put to work immediately.
Watch Precision Kettlebells on YouTube and subscribe here →
If you’re training consistently but still feel like you’re guessing with your workouts, nutrition or fat loss, that’s where Kettlebell Kuts comes in.
Kettlebell Kuts is my complete transformation coaching program built around kettlebell training, practical nutrition and accountability.
It’s designed for people who want to get stronger, lose body fat and build a body that actually performs better without living in the gym or jumping from diet to diet.
Learn more about the Kettlebell Kuts Transformation Program →
Keep moving. Keep getting stronger.
Mike
Precision Kettlebells
If a stretch causes sharp pain, numbness or worsening symptoms, stop and speak with an appropriate healthcare professional rather than trying to push through it.