I wish all my clients would ask me how to build strong hips that feel open and free because the answer isn't necessarily what you might think.

Years ago, the gold standard was stretching. But now, the tide is turning in favor of weighted mobility routines, dynamic stretching and more controlled weight training. If you can, loading your mobility warm-ups will help you build strength, control and stability that carries over to all exercise.

It's hard to convince people to stick to a consistent mobility routine, but I'm hoping these quick tips will convince you to make more space in your week for low-impact movement.

Recently, a 60-year-old client asked me for strong hips, and I gave her this advice. Just remember, this routine was designed with my client in mind. Seek medical advice personalized to you before starting a new regimen.

The planes of motion refer to sagittal, frontal and rotational movement, which means movements front-back, side-to-side, and rotation. To keep your hips truly strong and healthy, you must target as many of them as possible, which means moving in all directions.

I've included a short video below to show you some examples of movements you can try, but as a general rule of thumb, think about lifting and lowering your legs (the job of the hip flexors), internally and externally rotating your hip joints, abducting your hips, which means moving your leg away from your midline, plus adducting, which means bringing the limbs closer.

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