Clicking Hips? This Actually Works #hipmobility #pain #fitness

If you're having pain clicking or popping in the front of the hip, stop doing hip 9090s. Here's what to do instead. The first exercise you're going to do is a banded PNF internal rotation. Tie a band around your knee. You're going to let that band pull you pull your knee inwards. You're going to push against that band for 10 seconds. And then you're going to let it pull you in. And then little by little, you're going to try to get more range of motion. So at the end of the range, push for 10 seconds against the band and then let that band pull you inwards a little bit more. This exercise is a banded lateral distraction. All you're going to do is grab a thick band, put it right along your groin. You're going to let that band pull you to the side, and then you're going to rock back and forth. This is a variation of a Kosak lunge. You're going to fully extend your hips, and all you're going to do is rotate to the left as far as you can and rotate to the right as then meet back at the center. Now, we're going to strengthen that internal rotation position. Push out into that band as far out as you can. This is an internal rotation bias lunge. So you want that cable to be pulling you towards the leg that is on the