Pickleball Hips: Assess Mobility, Then Build Strength Around It

Summary

Selkirk TV’s hip session targets the mobility and strength pickleball’s lateral movement demands, taking pressure off knees and low back.

Common complaints — stiffness, arthritis feel, gluteal/side-hip pain — often improve when you balance flexibility and strength. Start with assessments you can also use as homework (e.g. hip circles beside a chair with level shoulders/hips), then add strength so you’re not just floppy-flexible. Mobility without support still leaves you exposed on court.

Key takeaways

• Hip mobility + strength unload knees and low back for lateral play
• Assess with controlled hip circles — keep shoulders/hips level
• Flexibility without strength is incomplete — train both

Action items

• Daily: 5 slow hip circles each leg beside a chair, shoulders level
• Add 2 hip-strength moves from the video after your next play session