Strong Hips, Strong Lifts: Mobility Workout for Better Lifting Performance

When it comes to crushing lower-body lifts like squats and deadlifts, mobility and joint control are often the missing link. This month’s workout from Elite Trainer Michael Des Gaines focuses on just that: strong hips, strong lifts. Designed to improve hip mobility, strengthen connective tissue, and reduce your risk of injury, this focused series will help you move better and lift stronger.

If you’re looking to unlock more power, gain better control, and lift with confidence, this hip-centric mobility workout is your new must-do routine.

Why Focus on Hip Mobility?

Your hips are a powerhouse of movement, but they need freedom and stability to perform their best. Stiff or unstable hips can limit your strength, strain your lower back, and leave you vulnerable to injury. This routine helps you:

• Strengthen your hips through their full range of motion
• Increase joint awareness and control
• Boost your performance in squats, lunges, and deadlifts
• Improve movement patterns and muscle recruitment

The Strong Hips, Strong Lifts Mobility Routine

Perform this Strong Hips, Strong Lifts workout 2–3 times per week. Combine it with proper hydration, sleep, and strength training for the best results.

1. Hip CARs (Controlled Articular Rotations)

• 6 reps per leg | Tempo: Slow and controlled
• Build joint control and awareness by slowly rotating your hip through its full range of motion. Focus on isolating the hip without moving your spine.

2. Hip Flexor Up-and-Over

• 6 reps per leg | 2 sets | Tempo: Slow
• Begin with low elevation and progress to stepping over a dumbbell. This strengthens your hip flexors and improves coordination.

3. Lying or Seated Internal Rotations

• 8 reps | 2 sets | Tempo: 1 sec lift / 3 sec hold / 1 sec lower
• With a foam roller between the knees and a light resistance band around the ankles, activate your internal rotators for better hip stability

4. Hip Airplane

• 8 reps per leg | 2 sets | Tempo: Slow and controlled
• Use a foam roller between your knee and a wall for support. This movement targets glute strength and dynamic hip stability.

5. 90/90 Lift-Offs or Squats

• 6 reps per leg | 2 sets | Tempo: 2 / 2 / 2
• Use TRX straps or floor support as needed. This drill improves rotational control and builds strength through deeper hip ranges.

6. Copenhagen Rotations

• 6 reps per leg | 2 sets | Tempo: Slow and controlled
• Start with your knee bent on a bench, then progress to a straight leg. Strengthens your adductors and core for enhanced lateral control.

Ready for Stop Hip, Strong Lifts?

If you’re ready to improve your mobility and power up your lifts, don’t skip hip work. Whether you’re a lifter, runner, or weekend warrior, strong hips really do mean strong lifts.

Need help customizing your routine or pairing this with your strength program? Connect with one of our certified personal trainers today and take the first step toward stronger, healthier movement.

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