15 Hip Stretches For Boosting Movement

This dynamic move combines a plank, lunge, and twist, making it one of the best full-body stretches for reinforcing proper alignment throughout the body - truly earning its name. 

The twisting part of the exercises is primarily focused on working the hip muscles in order to increase flexibility and range of motion.

How To Do:

• Begin by standing with the feet together.
• Now, take a big step forward with the right leg. Go into a lunge position by bending the right knee.
• Keeping the left leg straight, bring the left hand right beside the right leg. 
• Then twist the body, looking upwards. Your right hand should also be stretched to the sky.
• Hold this stretch for 30-40 seconds, and repeat with the other side.

High knees are another great hip stretch that can be included in our warm-up workout as well. It needs to be done standing up and requires no complex equipment, just a small space in our home is enough. This exercise gradually improves the hip flexors and glutes.

How To Do:

• Stand tall with the back straight and shoulders down.
• Start driving left knee upwards. While doing this action, the opposite arms should also move forward.
• Bring the knee as high as possible, preferably to the groin region. 
• After that, lower the left knee and then raise the right knee.
• Continue this process for 5-10 minutes until you feel fatigued.

This is a popular stretching exercise on this list that has great advantages for hip strength and flexibility. Perform the glute bridges regularly to significantly enhance the function of gluteus maximums and hip abductors.

However, avoid overextending the lower back during the lift as it may lead to unnecessary strain in the spine.

How To Do:

• Lie down on the floor mat, keeping the knees bent. The feet should lie at a hip-width distance.
• Engage the core muscles and push your hips up from the floor. 
• The hips should be raised such that it becomes parallel to the knees and shoulders.
• While remaining in the raised position, squeeze the glutes.
• Slowly lower the body, then continue repeating the movement 10-12 times.

One of the best hip mobility exercises, 90/90 stretch features us rotating our hips externally and internally. This rotational movement aids to maximize the range of motion while at the same time, loosening tight muscles. 

How To Do:

• Sit on the floor while bending the knees.
• Keep your knees bent and move your right leg forward while reaching your left leg back.
• The left butt should reach as close to the floor. Meanwhile, the right butt should lie firm on the floor.
• Now, bring your hands together and lean the upper body forward, keeping your hips stable.
• Once you've lowered yourself as far as comfortably possible, hold the position for 30 seconds to feel a deep stretch.
• Repeat the stretch 10-12 times to improve mobility.

Child’s pose is regarded as a super relaxing yoga asana that helps to gently open up tight hips and give the body a much-needed break. When we practice this yoga stretch, our hip muscles will start to become more flexible.

Plus, this stretch is also fantastic for reducing stress, enhancing mood, and bringing a sense of calm.

How To Do:

• Begin by sitting on a tabletop position.
• Then, spread the legs wider than shoulder-width distance.
• Slowly move the upper body forward while the hands remain straight and outstretched. Touch the ground with your forehead.
• Hold this position for 30-40 seconds, then bring the body up slowly.
• Perform 3 sets of Child’s Pose everyday to get the most out of it.

Doing this stretch feels like getting a 2-in-1 deal. Not only will you engage your tight hips, but you’ll also work your lower back effectively. Moreover, since it’s done lying on the floor, it makes for a soothing stretch to try at home.

How To Do:

• Lay down on the floor on your back and breathe deeply.
• Bend the knees and cross your right leg over to your left, forming figure 4.
• Grab the right leg with both hands and then gently pull the legs toward the chest.
• Stretch the hips by leaning your lower body as much as possible.
• After holding the position for 30 seconds, lower the legs down slowly.

A fantastic lunge variation, crescent lunge is similar to a high lunge. By reaching the arms overhead, this variant is not only stretching and opening those hips, it’s also engaging your spine.

It can be easily done at home, and we don’t require fancy equipment to complete its reps and sets.

How To Do:

• Stand tall and then take a wide step forward.
• Bend the front knee and keep the back leg straight. Remember to lift the heel off the back leg.
• Now, start extending the hands in upward direction. Stretch until the arms reach overhead and you feel a good stretch.
• While stretching the arms overhead, press the body into the mat.
• Hold for 30 seconds before coming back to the initial position.
• Repeat the exercise for 5-10 times.

If you want to try another stretching exercise that utilizes the lunge position, then hip flexor stretch is the one for you. As the name suggests, it primarily targets our hip flexors while also working on the legs and glutes.

This stretch is also wonderful for people who have desk jobs or sit for too long. Why so? This is because it decreases the pressure in the lower back.

How To Do:

• Begin by kneeling down on the right knee. Place the left leg forward with the feet flat on floor.
• Slightly lean forward to stretch the hips. You can also squeeze the glutes to feel a deeper stretch.
• Remain in the stretched position for a minute.
• Switch the legs and continue the process for 10-15 reps.

Hip circles are simple stretches that might be done as part of the warm-up routine. It involves steady rotation of the hips that helps to loosen the stiffness.

When you do this workout, it could feel like dancing as well. The fluid motion required in this stretch also engages the core.

How To Do:

• Stand upright with the back straight and shoulders down and relaxed.
• Place both arms on your waists.
• Now, take a deep breath and start rotating the hips slowly.
• Go in a clockwise direction 10 times. Then, do hip circles in the counterclockwise direction.
• Repeat for the desired number of sets.

Engage the hip abductor muscles by practicing the Pretzel Stretch. This stretch specifically targets the tensor fasciae latae, which is connected to the IT band. It’s a simple exercise that can also serve as a relaxing break for someone who has been busy at work.

How To Do:

• Roll up a mat and lie down on your left side. The head should be resting on the left arm.
• Now, bend the right knee and hips as much as possible toward the chest. Then, drop it down to the floor.
• Grab the left foot with the right hand. Using a strap may be an alternative if you can’t reach the foot.
• You can conduct a spinal twist as well, turning the head over the right shoulder.
• Hold the stretch for 30-40 seconds and then switch sides.

This yoga stretch is not only useful for opening up tight hips; it also releases emotions. The pigeon pose can relieve the tension held in the body (both physical and mental) for too long. Hence, sink into this pose daily to feel lighter and less stressed.

How To Do:

• Begin the Pigeon pose through a plank position. A high plank is more suitable.
• Keeping the left leg as it is, bend the right leg and bring it forward near the chest.
• Once you have brought the right leg, lower the body down. The abdominal area should touch the right leg.
• Now, with the support of the hands, stretch the upper body backward.
• Remain in this stretched position for a minute to feel the relief in the hips and lower back.

This is a fun variation of the downward-facing dog pose. This stretch is said to target the hips more effectively than the traditional version.

However, avoid practicing this yoga if you suffer from carpal tunnel syndrome. Women in late-term pregnancy should also steer clear of it.

How To Do:

• Begin in the downward-facing dog position, with your hands shoulder-width apart and your legs at hip-width distance.
• Push your hips upward and lower your head.
• Next, lift your right leg off the ground and extend it as high as possible.
• When at the top, alternate between flexing the foot and pointing it upward.
• Hold this stretch for 30 seconds to a minute.
• After that, switch sides and repeat for the other foot.

Aka resisted side stepping, the lateral band walk is another fantastic exercise that targets the gluteus medius and hip abductors.

This workout is great for joint stabilization in the pelvic and knee region. It’s also perfect for athletes who need to jump, run, and twist in their sport.

How To Do:

• Take a resistance band of good quality and loop it around your calves.
• Stand upright and place your feet at a hip-width distance.
• Go into a half-squat position and then take a small step to the side.
• Start moving each foot sideways, first to the left, then to the right.
• Avoid leaning as you take these small steps.
• Keep your hands on your waist or clasped in front for the entire exercise.
• Take 10-20 steps in one direction, then repeat the same in the other.

The frog stretch is popularly referred to as Mandukasana in Sanskrit. When we do this pose, it’ll resemble the ways frogs sit. It works wonders for our hips, loosening the tightness and tension in the gluteus muscles.

Also, be mindful not to push ourselves too deep right at the start, as it could lead to sharp discomfort in the knees.

How To Do:

• Begin the workout by staying in a tabletop position.
• Widen the knees slightly wider than shoulder-width apart. Place both feet in the outward position.
• Lower your arms, getting supported through your forearms.
• Maintain a straight back and start spreading your knees until you feel comfortable.
• Hold this position for 30 seconds as you get relieved from tight hips.
• Repeat this physical activity for 3 sets to get the most out of it.

The couch stretch feels similar to a lunge, but we’ll need the support of a couch, wall, or chair to do it correctly. People with knee pain should avoid this stretch, as it adds extra pressure to the area.

How To Do:

• Get into a lunge position (with right leg forward and left backward) beside a chair or couch. You can also perform it beside a wall.
• Put the left leg on top of the couch or chair. Place a soft towel or pad on the left knee to offer relief from pressure.
• Now, place both hands in front of the right knee. 
• Keeping the back straight, start pressing the hips forward.
• Once you come forward, remain in this position for 30 seconds.
• Again, do the same process by switching the legs.

Hips are an important part of our body that aids to connect the lower body with the upper body. Hence, we need to be cautious when conducting these hip stretches in order to prevent any unnecessary injuries and physical health conditions. 

Here are some safety tips that we must follow while doing our workout session for hips:

1. Warm Ups Are Essential

Warm up exercises are crucial in order to prepare the muscles for heavier workouts. Some aforementioned hip stretching exercises might also be applied in our warm up routine. These warm ups get our blood flowing, improve breathing, and loosen the tight muscles.

2. Maintain Correct Forms

Perform the stretches with utmost accuracy in terms of forms and techniques. Some exercises require us to sit down, while others require us to stand up. Some demand a straight spine, while others may need bent knees.

3. Start Slow

Whenever we go into any exercise session, let’s not immediately jump into intense workouts. Our excitement or hurriedness may get the better of us, and this could lead to hazardous consequences. 

Jumping into intense exercises right off the bat will only increase the probability of muscle strain and tissue damage. Start slow, and then we should ramp up the intensity as we get used to the workouts.

4. Breathe Properly

During the workout sessions, make a habit of breathing properly and deeply to prevent getting tensed up. Breathing techniques help to relax the mind and muscles, allowing us to stretch effectively and release pent-up tension without further problems. 

5. Listen To The Body

Our body knows when enough is enough. Working out will eventually take a physical toll, and our body will start sending signals to halt it.

Once we have got the signal, ignoring it will only lead to health problems. So, we should listen to our body and stop the workout sessions if we detect fatigue or unusual pain.