firefighter training | firefighter fitness


Hip strength and mobility are key components that firefighters need to perform at a high level and remain pain and injury free. So much of what we do as firefighters requires good hip function; lifting patients and equipment, getting low for searches, climbing stairs and ladders, etc. If we do not have good hip strength and mobility, we will often compensate by putting undue stress on the lower back, knees, and ankles. This movement dysfunction robs us of peak performance and will lead to pain and injury.

Jarlo Ilano, one of our good friends at Gold Medal Bodies, has developed a series of mobility drills to help improve hip strength and mobility:

8 Movements to Improve Hip Mobility  

Hips Don’t Lie: Unique Hip Exercises for Power and Mobility

Jarlo has been a Physical Therapist since 1998 and he is a board certified orthopedic clinical specialist with the American Board of Physical Therapy Specialties.

If you are having some issues with hip strength or mobility, try incorporating some of these movements into your firefighter fitness routine and see how you feel.


Train hard and stay safe!