Hip Roll Exercises

According to Gray Cook, PT, founder of Functional Movement Systems, hip roll exercises improve your hip and spine stability and strength, and correct left-right asymmetries. They serve both as a warm-up and cool-down before and after training, or as a workout by themselves. Do an extra two reps on the weaker or tighter side for every rep you do on the normal side.

90/90 Hip Roll

This exercise improves hip rotation while keeping your torso and upper spine stable. Lay on the ground on your back with your arms out to your sides with your palms facing up. Bend your legs and hips at 90 degrees and place a yoga block or firm cushion between your knees. Squeeze your knees together and move your legs and hip to your right side as low as you can without lifting your left shoulder or lower back. Move your hips side to side in a smooth pattern for 20 reps total for two to three sets. Notice if one side is tighter than the other.

Straight Leg Hip Roll

This exercise improves your torso stability, and the movement pattern is similar to the previous exercise. Start in the same position, and extend your legs straight with your toes pointing toward your face. With your arms out to your sides, slowly lower your legs to your right without lifting your left shoulder off the ground. Reach your fingers out to your sides as you do this to keep your torso stable. You may not be able to move as far as the previous exercise. Gradually move your legs left and right for 20 reps for two to three sets.

Prone Scorpion

According to Thomas Myers, author of "Anatomy Trains," your hip muscles are part of the back functional line in your body, which includes your back, rotator cuffs, buttocks, and outer, upper thighs. This body line connects your shoulders and back to the opposite hip and legs. This pattern is used in walking, pitching a baseball and kayaking.
The prone scorpion moves your hips in a cross-body pattern while keeping your upper body still. The prone position reduces stress upon your lower back. Lay face down on the floor with your legs extended and arms straight out to your sides. Lift your right leg up and across your left leg toward your left hand. Your hip should twist to your right with some torso rotation. Tighten your right buttock as you do this. Hold the position for one second and repeat the movement on the other side. Keep your shoulders, arms and chest on the ground.