Hip Capsule Mobilization

Setup

1. Start in a quadruped (all-fours) position with hands under shoulders and knees under hips.
2. Widen your knees slightly wider than hip-width.
3. Rock your hips back toward your heels in a slow, controlled motion, keeping your spine neutral.
4. At the bottom of the rock, hold for 2–3 seconds, feeling the compression in the front of the hips.
5. Return to the start and repeat for 10–15 reps.

Variation: Banded Distraction

1. Loop a heavy resistance band around one hip crease, anchoring the other end to a squat rack or heavy object behind you.
2. The band should pull the femoral head posteriorly (backward) in the socket.
3. In a half-kneeling position, rock forward into hip flexion with the band providing distraction.
4. Hold each rep for 3–5 seconds and perform 10–12 reps per side.

Coaching Cues

What to feel:

• A deep sensation in the hip joint itself (not just muscle stretching)
• Improved depth in the squat position after performing these drills

Common mistakes:

• Rounding the lower back during the rock-back — keep a neutral spine
• Moving too fast — the capsule responds to slow, sustained pressure
• Using a band that is too light — you need meaningful distraction force