Your hips are useful for so much more than just shaking at nightclubs! They play a role in every step you take when you run, walk, jump, and train. Proper hip mobility will help you to train harder and more efficiently and will reduce your risk of injuries. It's vital that you pay attention to the adductor and abductor muscles in your hips, and train them so they can stretch and flex properly.

Here are a few simple drills for greater hip mobility:

• Hip Rotations -- Get on your hands and knees. Start by bringing your right knee to your chest (as close as possible, don't force it). Then, twist your hip to bring your knee up by your right side. Extend your leg backward, then raise your foot high in the air. Bring the knee back to its original starting place and repeat with the left knee. Perform this movement 5 times per side.
  
• Cobbler's Pose -- This traditional Yoga pose will do wonders to open up your hips. Sit on the floor, with your back straight and the soles of your feet pressed together. Grip your forefoot with your hands and press your elbows into your knees. This helps to push the knees downward, opening up the hips. Don't push too hard, but do press a bit past the immediate tension point. Take deep breaths, and hold the pose for 20-30 seconds.
  
• Lying Hip Rotations -- Lie on your back, with your knees bent and your feet flat on the floor. Cross your right ankle over your left thigh. Grab your thigh and pull the left leg toward you. You'll feel the tightness in your right hip, so make sure to pull gently. Repeat on the other leg.
  
• Squatting Internal Rotations -- This is a VERY challenging exercise, so don't worry if you don't nail it right off the bat. Just make sure to do it regularly, and you'll see improvements in your hip mobility in no time. Start in a deep squat, with your butt almost touching the floor. Slowly rotate your right leg inward, and try to bring your right knee to touch the floor. Stop when you feel the tightness, then return slowly to your original position. Do the same with the left knee, and repeat 2-3 times per side. Do this movement daily!
  
• Deep Wide Squat -- Stand with your feet in regular squatting position, and shift your toes outward. Drop into a deep squat, with your butt as low to the ground as possible. Hold that position for a 20-30 count, then come up. Perform this movement daily to limber up not just your hips, but also your lower back and ankles.
  
• Frog -- This is an intense movement, but one that works like a dream! Get on your hands and knees, and spread your knees as wide as you can. Think like you're doing a split, but on your knees instead of your feet. Drive your hips toward the ground as you spread those knees wide, and you'll feel the tug of your hip muscles. Rock gently forward and backward to enhance the stretch.

These simple drills can make a HUGE difference in your hip mobility!

[Image via Getty]