Try this pro trail runner’s go-to hip mobility routine
A few steady mobility moves help Hannah Allgood stay loose through heavy training
@thehitechhippie
Many of us notice our hips complaining when we start stacking serious mileage. Hannah Allgood, a Colorado-based pro trail runner for Dynafit, knows the feeling, and says she spends more time on mobility as her training load goes up—making sure to do some hip-focused exercises to keep them loose.
Allgood is a formidable ultra-trail competitor. Earlier this month, she took third at the JFK 50 in Boonsboro, Md., and was seventh at the 2025 edition of Western States 100. She also works with athletes through Freetrail, an online trail community where she coaches strength and mobility. With an exercise-science background and years of racing in a few different sports, she’s had plenty of time to figure out what keeps her moving well and staying out of the injury cycle.
This routine is something Allgood says she always comes back to a few times a week, mixing a bit of stretching with movements that actually teach the hips to work the way they should.
Half-kneeling hip flexor stretch
Allgood says this stretch improves hip extension and soft tissue mobility in your quads.
Start in a half-kneeling position with one knee down and the other foot planted.
Gently shift your weight forward until you feel a stretch across the front of the hip and quad.
Keep your ribs down so you’re not arching your back to fake the stretch.
Hold for a slow, easy count, then switch sides.
90/90 lifts
This move strengthens rotation control while helping ease into a greater range of motion.
Sit on the floor with both legs bent at 90 degrees, one in front and one to the side.
Keep your torso tall.
Lift the ankle of the front leg a few inches off the ground without collapsing your posture.
Lower with control; repeat for a handful of smooth reps.
90/90 rotations
Allgood says she does this one to strengthen mobility and control.
Stay in the 90/90 setup.
Rotate both legs together to the opposite side so you land in the mirrored position.
Move slowly and let your hips guide the motion instead of swinging with momentum.
Rotate back and forth for several rounds.
World’s greatest stretch with twist
“More of a full-body flow with thoracic rotation and hip extension focus,” Allgood says.
Start in a lunge with your back leg long.
Place both hands inside the front foot.
Reach one arm up toward the ceiling, twisting through your upper back.
Drop the arm, sink into the hip slightly, and repeat.
World’s greatest stretch with external rotation press
Try this one to improve the hip range of motion.
Begin in the same lunge setup.
Drop your elbow toward the inside of the front foot.
Use that elbow to gently press the knee outward.
Don’t jam the knee; press just enough to feel the hip opening.
Putting it all together
These moves don’t take long, and together they build the strength and control that trail running requires. Doing them a few times a week, as Allgood does, will give your body a better chance of handling climbs, descents and long days on uneven ground without feeling locked up. Allgood encourages runners to take their time coming into the exercises and to modify as needed.
