HEALTH HIPS = HEALTHY LOWER BACK 🧰 - Improving hip mobility is essential for maintaining a healthy lower back. When your hips are tight or weak, your lower back tends to compensate—leading to strain or injury. Weighted hip mobility exercises add resistance to strengthen and stabilize the hip joint while enhancing range of motion. Here are 5 effective weighted drills to improve hip and lower back health: 1: Weighted 90/90 Hip Get Ups Targets: External hip rotators How: Sit on the floor in a 90/90 position. Hold a light plate or dumbbell against your chest. Slowly lift your torso under control, keeping the torso upright. Return to bottom position lean forward with a tall torso and repeat. Why it helps: Improves hip rotation, which is critical for spinal decompression during walking, running, and lifting 2: Weighted Deep Squat Rocks Sit in a deep squat (ass to grass), holding a light weight (usually a kettlebell or dumbbell) in front of you to counterbalance, and gently rock y...