Want to know the best hip stretches for flexibility? If you sit for hours in the car, on the couch, or at your desk, chances are your hips are tighter than a 2010 pair of skinny jeans. Poor hip mobility is a very common issue in today’s mostly sedentary society.
This article is going to offer 17 stretches you can easily do at home for increased hip flexibility and mobility.
Why Everyone Should Regularly Do Hip Stretches For Flexibility
You may be here for tips on greater hip flexibility because you are a dancer, gymnast, or another form of athlete that puts emphasis on flexibility.
You may just be a person who has gotten all too accustomed to sitting in a chair for the majority of the day.
The seated position for a prolonged period of time places hip flexors in their shortened position. This can lead to tightness, so if you are someone who sits all day, it’s important to counter this through stretching.
Poor mobility in the hips can contribute to problems such as back and knee pain.
That being said, if you are a beginner, your hips might feel “too tight” to stretch. Take it slowly if needed, make adjustments, and skip some of the following exercises all together if they are causing pain.
Related Article: Can You Become Flexible as an Adult?
1. Runner’s Lunge
- Start in a high plank pose and step your right foot forward.
- Lift your torso at the waist. Place hands on your thing.
- Push your pelvis to the floor for a deeper stretch.
- Hold for 20-30 seconds.
- Repeat on the opposite side.
2. Butterfly
- Start in a seated position. Place the soles of your feet together and open your knees outwardly, away from the body.
- Use your hands or elbows to push your knees closer to the ground in order to deepen the stretch.
- Hold for 20-30 seconds.
3. Seated Figure Four
- Start in a seated position on the ground.
- Bend your right knee and place your left knee on top. Push your left knee outward for a deep stretch.
- Hold for 20-30 seconds.
- Repeat on the opposite side.
4. Froggy Stretch
- Start on you stomach with elbows on the ground.
- Widen your knees and move your feet closer together.
- Move your hips closer to your feet for a deeper stretch.
- Hold for 20-30 seconds.
5. Pigeon Pose
- Start on your hands and knees. Bring your left knee forward and out to one side.
- Aim to keep your shin parallel with your pelvis if possible to deepen the stretch.
- Hold for 20-30 seconds.
- Repeat on the other side.
6. Straddle
- Start in a seat position. Open your legs and move your feet outwards to your sides.
- Lean forward at the waist, making sure your feet don’t roll forward.
- Hold for 20-30 seconds
7. Side Lunges
- From a standing position, bend your left knee outward and lower your pelvis to the ground.
- Keep the right leg straight and try to go as low as you can.
- Hold for 20-30 seconds
- Repeat on the other side.
8. Supine Frog Stretch
- Lay on your back and open your knees outward keeping your feet together.
- Allow gravity to open your knees or use your hands to push your knees to the ground for a deeper stretch.
- Hold for 20-30 seconds
9. Goddess Squat
- From standing, squat down by lowering your pelvis and widening your knees.
- You can use your hands or elbows for a deeper stretch by pushing your knees outward.
- Optionally, lean to one side and hold for 20-30 seconds. Repeat on the opposite side.
10. Middle Split Work
- From an elbow plank position, open your legs to your sides.
- Hold for 20-30 seconds
11. Low Lunge with Quad Stretch
- Start in a high plank pose and step your right foot forward.
- Lift your torso at the waist. Place hands on your thing.
- Push your pelvis to the floor for a deeper stretch.
- Grab your back foot with the opposite hand for the quad stretch.
- Hold for 20-30 seconds.
- Repeat on the opposite side.
12. Supine Figure Four Stretch aka Thread the Needle
- Lay on your back and bend one knee. Bend your opposite knee outwards.
- Put your hands through your leg and pull the quad toward your chest.
- Hold for 20-30 seconds.
- Repeat on the opposite side.
13. Happy Baby
- Lay flat on your back.
- Pull your knees toward your chest at 90 degree angle.
- Hold for 20-30 seconds.
14. Butterfly One Leg on the Other
- Start in a seated position, criss crossed. Place on foot over the opposite knee.
- Lean forward at the waist for a deeper stretch.
- Hold for 20-30 seconds.
- Repeat on the other side.
15. Lunge With Spinal Twist
- Step your right foot forward and bend your left knee to the ground in a lunge.
- Place your right hand by your foot and twist your left arm towards the sky.
- Hold for 20-30 seconds.
- Repeat on the other side.
16. Standing Quad Stretch
- Start standing, balance on one leg and pull the opposite foot towards your butt to stretch the quad.
- Hold for 20-30 seconds.
- Repeat on the other side.
17. Splits
- Start in a lunge position. Place your hands on the ground beside you, and slide one foot forward, and the opposite one back.
- Use yoga blocks for additional support if needed.
- Hold for 20-30 seconds.
- Repeat on the other side.
What Does it Mean to Have Tight Hips?
One way to test for tight hips is through the Thomas Test. This test is used to measure hip flexor length and any tightness between joints.
To easily do the Thomas Test, follow the steps below
- Lie on your back.
- Bring both knees to your chest.
- Hold your right knee against your chest.
- Straighten your left leg and lower it as far as able.
- Repeat on the other side.
Hip flexors are considered tight if either leg cannot completely lower to the surface you are lying on.
What Causes Tight Hips?
Sitting for long periods of time can cause the hip flexor muscles to weaken and shorten.
In short, being overly sedentary is not good!
Some other causes of tight hips include postural habits such as leaning to one side of the pelvis more than the other, sleeping on one side all night, or having one leg longer than the other.
Related Article: How To Improve Flexibility and Mobility
How To Prevent Tight Hips
It is important to be as active as possible to keep your hips mobile. If you sit at a desk for most of the day, try to take walking or standing breaks frequently, preferably every hour or so.
I recommend stretching at the end of every workout as well to keep your muscles from getting too tight.
Other interventions to prevent tight hips include massage and foam rolling.
The Bottom Line on Hip Stretches for Flexibility
If you sit a lot, you need these amazing exercises for hip flexibility. There are several moves you can easily do at home, and they are bound to make you feel less tight.
Being active rather than sedentary will help prevent tight hips. If pain persists, I recommend seeing a massage therapist, physical therapist, or a healthcare provider who can help determine if your pain is due to an underlying medical condition.
Disclaimer: Exercise is not without its risks. If at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. By performing any fitness exercises without supervision, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Elizabeth Vigen will not be responsible or liable for any injury or harm you sustain.
