5 Game-Changing Hip Stretches for Ultimate Flexibility

Published on March 3 by Matt

Tight hips can cause discomfort, reduce mobility, and even contribute to lower back pain. Whether you're an athlete, someone who sits for long hours, or just feeling stiff, stretching your hips can provide relief and improve flexibility. Here are five unique hip stretches to help you loosen up and feel more mobile.

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1. 90/90 Hip Stretch

This deep stretch targets both internal and external hip rotation.

How to Do It:

1. Sit on the floor with one leg bent in front at a 90-degree angle and the other bent behind you at a 90-degree angle.
2. Keep your back straight and lean forward over your front leg for a deeper stretch.
3. Hold for 30 seconds, then switch sides.

Why It Works:
This stretch improves hip mobility and flexibility, making it great for runners and those with tight hip flexors.

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2. Couch Stretch

A powerful stretch for the hip flexors and quadriceps.

How to Do It:

1. Place your back foot on a couch or chair while kneeling on the floor with your other leg in front.
2. Keep your torso upright and squeeze your glutes to deepen the stretch.
3. Hold for 30 seconds, then switch sides.

Why It Works:
Great for opening up the front of the hips, especially if you spend a lot of time sitting.

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3. Figure-4 Wall Stretch

A gentle yet effective stretch for the outer hips and glutes.

How to Do It:

1. Lie on your back near a wall with your knees bent and feet flat against the wall.
2. Cross one ankle over the opposite knee to form a figure-4 shape.
3. Press the knee gently outward and hold for 30 seconds.

Why It Works:
This stretch helps relieve tightness in the glutes and piriformis muscle, which can contribute to hip pain.

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4. Lizard Pose with a Twist

A deep hip opener with a spinal twist for added mobility.

How to Do It:

1. Start in a lunge position with your hands on the floor inside your front foot.
2. Lower your back knee and drop your forearm to the ground (or stay on your hands).
3. For an added twist, rotate your torso and reach your opposite arm toward the ceiling.
4. Hold for 30 seconds, then switch sides.

Why It Works:
This stretch targets the hip flexors, inner thighs, and spine, making it a great full-range movement.

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5. Seated Butterfly Stretch with Resistance

An active version of the traditional butterfly stretch.

How to Do It:

1. Sit with the soles of your feet together and knees out to the sides.
2. Gently press your knees down while engaging your outer hip muscles to resist the movement.
3. Hold for 30 seconds, then release.

Why It Works:
This active stretch strengthens and lengthens the hip muscles simultaneously, improving overall flexibility.

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These five unique hip stretches help relieve tightness, improve mobility, and prevent discomfort. Try incorporating them into your daily routine, especially if you sit for long periods or engage in physical activities that demand flexible hips.

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