As a gymnast, your hips are your powerhouse – they’re crucial for everything from your splits to your dismounts.
Did you know that up to 91% of women’s gymnasts experience an injury per season, with hip injuries accounting for about 5% of all gymnastics-related injuries. (1,2)
Why? Because the extreme ranges of motion demanded by gymnastics require not just flexibility, but proper mobility and control.
Here at In Motion Physical Therapy, we are Doctors of Physical Therapy specializing in gymnastics performance, and we’ve seen firsthand how proper hip mobility makes the difference between sticking that perfect landing and being sidelined with an injury. In this guide, we will share essential hip mobility exercises specifically designed for gymnasts, explaining not just what to do, but why and how to do it correctly.
Whether you’re struggling with tight hips, working on improving your split, or simply want to prevent future injuries, these evidence-based exercises and routines will help you move better, perform stronger, and stay injury-free. Let’s dive into everything you need to know about healthy hips and the essential hip exercises for gymnasts that will get you there.
What Causes Hip Pain in Gymnasts?
Understanding Gymnast Hip Mechanics
Research shows that dancers and gymnasts frequently develop hip pain due to their sport’s extreme range of motion (ROM) demands and compensatory soft tissue laxity. Hypermobility in these athletes, whether innate or acquired, can lead to instability, impingement, or a combination of both.
In gymnastics, moves such as splits and leaps are done through extreme ranges of motion. However, if the athlete cannot control their body through these ranges of movement it can result in injury.
Common Hip Injuries in Gymnastics
1. Hip Flexor Strain/Tendonitis
Hip flexor injuries are particularly common in gymnastics due to the repeated hip flexion required in skills like leg lifts, splits, and leaps. This repetitive stress, combined with intense training schedules, can lead to overuse injuries.
Signs and Symptoms:
- Pain at the front of the hip
- Increased discomfort when lifting your leg
- Tenderness in the upper thigh area
- Pain that worsens with activity
What to do:
- Seek treatment from a qualified health care professional. An x-ray or MRI may be needed to rule out more serious diagnosis.
- Reduce impact and landings while you work on strengthening the core and hip muscles.
2. Labral Tear
The labrum is a ring of cartilage that helps secure the hip joint. An intact labrum creates stability through suction of the ball into the socket of the hip joint. Gymnasts are particularly susceptible to labral tears due to the extreme ranges of motion required in skills like splits, leaps, and dismounts.
Signs and Symptoms:
- Deep hip pain or groin pain
- Clicking or catching sensation in the hip
- Pain that worsens with certain movements
- Stiffness after periods of rest
What to do:
- This injury is confirmed with an MRI (usually an arthrogram is ordered.)
- Even with confirmation of a labral tear, treatment includes rest, Physical Therapy, strengthening, possible injections and if all conservative treatment is ineffective then surgery. Do not seek surgery as your first option, even if there is a torn labrum it may not be the source of your gymnasts pain.
3. Ischial apophysitis (Hamstring)
This condition affects the growth plate where the hamstring attaches to the sitting bone, particularly common in young gymnasts during growth spurts. The repetitive stress from skills requiring extreme hamstring flexibility can irritate this area.
Signs and Symptoms:
- Pain at the sitting bone
- Discomfort during splits and leaps (kicking motion)
- Tenderness when sitting
- Pain that worsens with stretching
What to do:
- If your gymnast is complaining of buttocks pain, please do not ignore their complaint.
- This injury requires rest (sometimes surgery to reattach the bone depending on the amount of displacement), and then Physical Therapy with gradual return to gymnastics skills.
How to Improve Hip Flexibility for Gymnasts?
The Difference Between Hip Flexibility and Mobility
Let’s clear something up right away: mobility isn’t the same as flexibility. While flexibility is about how far a muscle can stretch, mobility is about having strength and control throughout your range of motion. For gymnasts, this distinction is crucial.
Research published in the Journal of Sports Sciences shows that gymnasts need not just exceptional flexibility but also controlled mobility for:
- Safe landings from heights
- Controlled splits and leaps
- Proper technique in all four events
- Injury prevention during complex movements
Why Your Hips Matter More Than You Think
Affects your backbends – poor hip flexor flexibility can lead to increased hinging in the lower back during back walkovers. This causes inadvertent stress on the lower back. This pain often goes unnoticed until pain arises. Considering the number of repetitions that gymnasts require backbending – it is essential that this movement is done with correct form. CLICK HERE to read more about gymnast lower back pain.
The Hip Mobility-Performance Connection
Your hips are the powerhouse of gymnastics movements. They’re involved in:
- Split leaps and jumps
- Vaulting
- Back handsprings
- Dismounts
- Dance elements
- Balance beam work
When hip mobility is restricted, we often see gymnasts compensating through their lower back or knees. This compensation pattern can lead to:
- Decreased performance scores
- Increased risk of injury
- Inconsistent landings
- Limited skill progression
Essential Hip Exercises for Gymnasts
As physical therapists specializing in gymnastics, we’ve developed this comprehensive exercise program based on work with hundreds of athletes. These exercises focus on three key areas: warm-up, activation, and strength building. Each exercise includes proper form cues and common mistakes to avoid.
Gymnast Hip Warm Up Sequence
1. Prone Quad Stretch (Lumbar Locked)
Why we love it: This variation protects your lower back while effectively targeting hip flexors.
Proper Form:
- Lie face down on a bench or elevated mat
- Keep your pelvis flat against the floor, let one leg drop down to the floor
- Bend one knee, bringing heel toward buttocks
- Hold your ankle with the same-side hand
Hold for 30-45 seconds each side
Common Mistakes:
- Arching the lower back
- Letting the hips lift off the floor
Note about ½ Kneeling Hip Flexor Stretch: While popular, we avoid this for gymnasts because it often leads to lower back compensation and the athletes tend to crank on their joint capsule instead of the muscle.
2. Seated Hip IR/ER Stretch (Internal/External Rotation)
Proper Form:
- Sit with good posture
- Bend knees to 90 degrees
- Learn forward from your hips (not back) hold 5 seconds
- Learn backwards and push back knee into the ground hold 5 seconds
- Maintain neutral spine
- Control the movement
Key Points:
- Focus on smooth, controlled movement
- Keep your back straight
- Don’t force the range of motion
3. Seated Hip 90/90 Flips
Proper Form:
- Sit with one leg bent in front at 90°
- Other leg bent behind at 90°
- Keep torso tall
- Both sit bones grounded
- Maintain neutral spine
- Lift knees while maintaining upright posture and rotate to face the opposite direction
Progression Tips:
- Start with support if needed
- Work on maintaining position
- Progress to holding a KB
Hip Muscle Activation for Gymnasts
1. Seated SLR (Straight Leg Raise) over Yoga Block
Proper Form:
- Sit with both legs extended out
- Place yoga block on floor
- Maintain neutral spine
- Lift one leg up and down over block
- Go slow and controlled
Focus Points:
- Keep toes pointed up
- Don’t round your back
- Breathe!
2. Lumbar Locked Single-Leg Bridges
Proper Form:
- Lie on back, knees bent
- Lift one foot off the ground and bring your knee towards your chest
- Push through grounded heel
- Lift hips evenly
Common Mistakes:
- Lifting too high
- Arching lower back
- Lower back apin
3. Quadruped Hip Abduction (Straight Knee)
Proper Form:
- Start on hands and knees
- Extend one leg straight out to the side
- Lift leg up
- Keep hips level
Key Points:
- Don’t rotate pelvis
- Keep core engaged
- Control the movement
4. Quadruped Hip CARs (Controlled Articular Rotations)
Proper Form:
- Start on hands and knees
- Draw large circles with your knee
- Keep pelvis stable
- Move slowly and controlled
- Maintain neutral spine
Progression:
- Start small
- Increase circle size
Best Hip Strength Exercises for Gymnasts
1. Single-Leg Squats
Proper Form:
- Stand on one leg
- Keep knee aligned with second toe
- Sit back and down
- Keep chest up
- Control descent and ascent
Common Mistakes:
- Knee caving in
- Leaning forward
- Losing balance
2. Single-Leg Romanian Deadlifts (RDLs)
Proper Form:
- Stand on one leg
- Hinge at hips
- Keep back straight
- Other leg extends back
- Keep standing knee soft
Key Points:
- Hip hinge, not back bend
- Keep hips level
- Control the movement
3. Lateral Lunges
Proper Form:
- Step wide to side
- Keep toes forward
- Sit back and down
- Keep chest up
- Push off entire foot
Focus Points:
- Keep knee aligned
- Control the movement
- Engage glutes
BONUS! Best Pilates Exercises for Gymnasts
Check out this blog post to learn our 5 favorite pilates exercises for gymnasts.
Try these exercises and let us know how they go!
Common Mistakes with Hip Exercises for Gymnasts and How to Fix Them
Mistake #1: Rushing Through Movements
Correct it: Slow down! Focus on quality over quantity. Each movement should be performed with full control and awareness. Gymnasts are incredible at moving their bodies with quickness and power, but to truly master the sport
Mistake #2: Compensating with Your Lower Back
Correct it: Maintain a neutral spine position. If you can’t perform the movement without arching your back, reduce the range of motion until you can maintain control.
Mistake #3: Inconsistent Practice
Correct it: Integrate these exercises into your daily routine. Incorporate these exercises into your warm ups and cool downs at practice to ensure you are doing them consistently.
FAQ Hip Exercises for Gymnasts:
What is the correct form for splits?
Proper split technique is crucial for both performance and injury prevention. Here are the key elements of correct split form:
Proper Alignment:
- Both hips should face forward
- Front hip remains square (not turned out)
- Back hip stays level (not dropping to the side)
- Pelvis maintains neutral position
- Core remains engaged
Common Mistakes to Avoid:
- Turning the back hip out to “cheat” the split
- Tilting the pelvis excessively
- Collapsing through the lower back
- Forcing the position beyond control
Are oversplits safe for gymnasts?
This is a critical question we often receive. Here’s what you need to know about oversplits:
Important Safety Considerations:
- Oversplits performed incorrectly can lead to serious hip injuries
- Risk of labral tears and impingement increases
- Not all gymnasts need oversplits for successful performance
- Individual anatomy should be considered
Our Professional Recommendation: We find that focusing on proper mobility exercises is more beneficial and safer than aggressive oversplit training. Instead of forcing oversplits, we recommend:
- Building strength through full range of motion
- Developing controlled flexibility
- Working on dynamic mobility
- Focusing on technique in regular splits first
What about landing form and hip position?
Proper landing mechanics are essential for protecting your hips and overall joint health.
Key Elements of Safe Landing Form:
- Soft knee bend on impact
- Hips remain level
- Core engaged
- Neutral spine maintained
- Weight distributed evenly through feet
Red Flags in Landing Technique:
- Knees caving inward
- Hips dropping unevenly
- Stiff-legged landings
- Excessive forward lean
Need help perfecting your split technique or developing a safe mobility program? Our team of experienced physical therapists specializes in working with gymnasts to achieve their goals while preventing injury.
Taking Action: Your Next Steps to improve hip mobility
Ready to transform your hip mobility and elevate your gymnastics performance? Here’s your 2 next steps to take:
1. Schedule an assessment with our expert Physical Therapy team
2. Join our small-group pilates for gymnasts classes Wednesday evenings at 8PM.
If you’re looking for a personalized hip mobility program for gymnastics and you’re located near Farmingdale, NY, we would love to help you at In Motion Physical Therapy. Book an appointment or learn more information by clicking here.
Our team of physical therapists and Pilates instructors understands the unique demands of gymnastics and can help you develop the mobility you need for peak performance.
References:
- https://bmjopensem.bmj.com/content/9/4/e001721
- Thomas RE, Thomas BC. A systematic review of injuries in gymnastics. Phys Sportsmed. 2019 Feb;47(1):96-121. doi: 10.1080/00913847.2018.1527646. Epub 2018 Oct 8. PMID: 30246587.
- Bennell KL, Khan KM, Matthews BL, Singleton C. Changes in hip and ankle range of motion and hip muscle strength in 8-11 year old novice female ballet dancers and controls: a 12 month follow up study. Br J Sports Med. 2001 Feb;35(1):54-9. doi: 10.1136/bjsm.35.1.54. PMID: 11157464; PMCID: PMC1724287.
- Weber AE, Bedi A, Tibor LM, Zaltz I, Larson CM. The Hyperflexible Hip: Managing Hip Pain in the Dancer and Gymnast. Sports Health. 2015 Jul;7(4):346-58. doi: 10.1177/1941738114532431. PMID: 26137181; PMCID: PMC4481673.
- Sands WA, McNeal JR, Penitente G, Murray SR, Nassar L, Jemni M, Mizuguchi S, Stone MH. Stretching the Spines of Gymnasts: A Review. Sports Med. 2016 Mar;46(3):315-27. doi: 10.1007/s40279-015-0424-6. PMID: 26581832; PMCID: PMC4769315.
Disclaimer: This article is for educational purposes only. Always consult with your healthcare provider before starting any new exercise program.
