Your Hips Don’t Lie - And They’re Telling Us A Lot
Your Hips Don’t Lie
Most of you reading this probably know the artist Shakira and her hit song “Hips Don’t Lie.”
It’s a fun title — and honestly, a pretty accurate one when it comes to how well your body moves.
When it comes to mobility and overall movement quality, your hips tell us a lot.
In my experience, hip function is one of the best indicators of whether someone is moving well or quietly compensating.
Why the Hips Matter So Much
The region we often refer to as the hip complex is exactly that — complex.
Your hips have to do two big jobs at the same time:
support heavy loads when you stand, walk, or lift
allow a wide range of motion so your legs can move freely
They’re expected to be both strong and mobile, often under forces several times your body weight. That’s why so many bones, joints, muscles, ligaments, and nerves work together in this area.
There’s a lot going on around your hips — and when something isn’t working well, it rarely stays isolated.
Why Tight Hips Are So Common
Unfortunately, the average adult in the U.S. sits for 9–10 hours per day. That alone is enough to create stiffness and limited mobility in the hips over time.
What’s tricky is that you don’t always feel tight hips directly.
Instead, the areas above and below the hips often start to complain first.
If you’re reading this, there’s a good chance you’ve dealt with:
lower back pain
knee pain
or both
When hip mobility is limited, those joints are forced to compensate. The problem is that your lower back and knees prefer to be stable, not excessively mobile. Over time, that mismatch can lead to discomfort, irritation, or injury.
What Good Hip Mobility Actually Does
Healthy hip mobility supports everyday movement more than most people realize.
It helps with:
walking and climbing stairs
squatting and hinging
getting in and out of chairs or cars
balancing on one leg
moving with less effort and frustration
Simply put, when your hips move better, everything else tends to feel better too.
Start With the Basics
Below are three of my favorite hip mobility drills you can do at home or in the gym. They’re simple, effective, and a great place to start improving how your body moves.
But here’s the key thing to remember:
Mobility drills work best when they’re paired with good coaching, proper loading, and consistency.
If hip stiffness, back pain, or knee discomfort has been holding you back, this is a sign it may be time to look a little deeper than stretching alone.
👉 If you’re a SHAPE member: talk with your coach about how hip mobility fits into your current phase of training.
👉 If you’re not training with us yet: a structured assessment and intentional program can help identify why your hips are limited — and what to do about it.
Hip Mobility Is a Process, Not a Hack
These drills are a great starting point.
The real progress comes from:
understanding how your hips move
strengthening them through full ranges of motion
and integrating that work into a thoughtful training plan
That’s how mobility actually sticks — and how your hips stop lying to you.
Drill 1 - Runner’s Lunge
Drill 2 - 90/90 Hip Flips
*Keep your feet down while rotating your hips*
Drill 3 - Half Kneeling Overhead Reach & Side Bend
