If you're a powerlifter or a longtime runner, there's a good chance all those years of pounding the pavement are starting to catch up with you, especially in your hips. Over time, wear and tear can lead to discomfort, stiffness, and even pain that makes once-effortless movements feel like a chore. Whether you're a competitive athlete or simply feeling the effects of aging, maintaining hip mobility is key to moving well and staying pain-free.

"Hip mobility supports proper movement patterns, reduces stress on the knees and lower back, improves your posture, and helps prevent injuries by allowing the body to move efficiently," says John Oliver, Certified Personal Trainer and Lead Dynamic Stretch Specialist at Life Time St. Louis Park.

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How 90/90 Switches Improve Mobility

"They improve both your internal and external hip rotation, build strength and control through movement, and engage the core and glutes, all in one dynamic movement pattern," says Oliver. "Improving internal and external hip rotation enhances joint health, prevents injuries, and allows for smoother, more efficient movement."

How Hip Strength and Mobility Boost Performance and Longevity

Stronger hips are important regardless of your activity level, but for athletes, they are essential for improving power, stability, and control. Your hips are the hub for movement in your upper and lower body. Strong, mobile hips allow for smoother transitions, whether you're squatting, walking your dog, or climbing up stairs.

"Stronger hips boost athletic performance by improving power, stability, and control. For non-athletes, they enhance daily function, reduce pain, and lower the risk of falls and injuries," Oliver adds. "Together, hip mobility and strength form the foundation for healthy, efficient movement in both sports and everyday life."