Tight hips are one of the most common issues people face today, especially if you spend long hours sitting at a desk or driving. That dull ache or stiffness you feel after standing up from a chair? That’s your hips calling for attention.
Our hips are involved in nearly every movement we make — walking, bending, climbing stairs, even just standing upright. When your hips get tight, they can pull on other parts of your body and lead to discomfort in your lower back, knees, and even your posture. Over time, that tightness can lead to limited mobility and reduced performance in your workouts or daily tasks.
The good news is that with a few simple stretches, you can begin to loosen up your hips, improve flexibility, and reduce pain. Whether you’re an athlete, a weekend walker, or just someone who wants to feel better in your body, these eight stretches can make a real difference.
In this blog, we’ll walk through the best hip-opening stretches you can do right at home, with no equipment required.
Hip Flexor Stretch
The hip flexors run from your lower spine to the top of your thighs. They tighten up quickly from too much sitting. This stretch opens up the front of your hips and helps relieve that locked-up feeling.
How to do it:
- Start in a lunge position with your right foot forward and left knee on the floor.
- Press your hips forward gently until you feel a stretch in the front of your left hip.
- Keep your upper body upright. You can place your hands on your front knee or reach them overhead.
- Hold for 30 seconds, then switch sides.
Tip: Don’t push too hard. Ease into the stretch and breathe deeply.
Seated Figure Four Stretch
This is one of the simplest yet most effective stretches for tight glutes and hips. It can be done right at your desk or on a chair at home.
How to do it:
- Sit in a sturdy chair with both feet flat on the ground.
- Cross your right ankle over your left thigh to make a “figure four” shape.
- Gently press down on your right knee and lean forward slightly.
- Hold for 30 to 45 seconds, then switch legs.
Tip: Keep your back straight and avoid rounding your shoulders as you lean forward.
Pigeon Pose
This yoga pose targets the deep hip muscles and glutes. It’s intense but incredibly effective for loosening up the hips.
How to do it:
- Begin in a plank or all-fours position.
- Bring your right knee forward and place it behind your right wrist.
- Extend your left leg straight back behind you.
- Lower your torso down over your bent leg and rest on your forearms or a pillow.
- Hold for up to 1 minute, then switch sides.
Tip: If your hips are very tight, place a folded towel or yoga block under your right hip for support.
Butterfly Stretch
This stretch targets the inner thighs and hip joints. It’s great to include in your daily routine, especially after long periods of sitting.
How to do it:
- Sit on the floor with your feet together and knees bent out to the sides.
- Hold your feet with your hands and gently press your knees toward the floor.
- Sit up tall and stay here for 30 seconds to 1 minute.
Tip: Don’t bounce your knees. Use gentle pressure and steady breathing to deepen the stretch.
Lizard Pose
This deeper lunge variation targets the hip flexors, groin, and hamstrings. It’s also great for opening up tight areas that can limit mobility in squats and lunges.
How to do it:
- Start in a lunge position with your right foot forward.
- Lower your left knee to the floor and place both hands inside your right foot.
- Walk your hands forward or lower onto your forearms for a deeper stretch.
- Hold for 30 to 60 seconds, then switch sides.
Tip: Keep your back leg relaxed and hips low without forcing anything.
Supine Hip Twist
This lying-down stretch not only opens the hips but also eases tension in the lower back. It’s a great way to end your day or your workout.
How to do it:
- Lie flat on your back with your legs extended.
- Bend your right knee and guide it across your body to the left side.
- Extend your right arm out to the side and look toward it.
- Hold for 30 seconds, then switch sides.
Tip: Let gravity do the work. Keep both shoulders flat on the ground and breathe slowly.
Frog Stretch
This one targets the inner thighs and groin and can feel quite intense if you’re tight in that area. Go slow and use a soft surface for comfort.
How to do it:
- Start on all fours and spread your knees wide apart while keeping your feet in line with your knees.
- Lower your forearms to the floor and gently press your hips back.
- Stay in the stretch for 30 to 60 seconds.
Tip: You can use a folded towel or yoga mat under your knees for extra padding.
90/90 Stretch
The 90/90 stretch is great for both internal and external hip rotation. It’s especially helpful for improving movement in the hips and reducing pain during activities like walking or climbing stairs.
How to do it:
- Sit on the floor and bend your front leg at 90 degrees in front of you.
- Bend your back leg at 90 degrees behind you, forming a zigzag shape.
- Keep your chest lifted and lean slightly over your front leg.
- Hold for 30 to 45 seconds, then switch sides.
Tip: If this stretch is difficult at first, place your hands on the floor for support and focus on staying upright.
How to Use These Stretches in Your Routine
The best way to get results from hip stretches is to be consistent. These moves won’t unlock your hips in one session, but they will create lasting change over time.
Here’s how you can work them into your day:
Morning mobility routine:
- Seated Figure Four
- Butterfly Stretch
- Supine Hip Twist
Post-workout stretch session:
- Hip Flexor Stretch
- Lizard Pose
- 90/90 Stretch
Evening wind-down:
- Pigeon Pose
- Frog Stretch
Try holding each stretch for at least 30 seconds. Breathe deeply and stay relaxed. You’ll get the most benefit when your body isn’t tense or rushing through the motions.
Helpful Tips for Better Hip Flexibility
- Warm up before stretching with a short walk or light movement
- Avoid bouncing or forcing your body into a deep stretch
- Stretch regularly, even on rest days
- Stay hydrated to support muscle recovery
- Strengthen your glutes and core alongside hip stretches for balance
Ready to Free Your Hips and Move Better?
Tight hips don’t have to be your normal. By adding just a few of these stretches into your daily routine, you’ll start to notice more freedom in your movements, less pain in your lower back, and better performance in your workouts.
Start small. Even just five minutes a day can lead to lasting results. Choose two or three stretches and make them part of your morning, break time, or bedtime ritual. Your body will thank you.
Keep breathing. Keep stretching. And keep showing up for your body.
Disclaimer:
This blog is intended for general information only and does not replace medical advice. If you have existing injuries, joint conditions, or chronic pain, please consult with a licensed physical therapist or healthcare provider before starting any new stretching routine.
