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Stretch library

Hip Stretches for Flexibility and Mobility

Hip flexor, glute, adductor, and rotation stretches for sitting, running, lifting, and recovery.

The hips need both range and control. Combining static holds with active switches helps make new mobility useful for daily movement.

Stretches: 21
Routines: 7
Avg.: 2m

Stretches

Best hips stretches

Low Lunge Reach

Step one foot forward, lower the back knee, and reach the same-side arm overhead.

Seated Figure Four

Cross one ankle over the opposite thigh and hinge forward with a long spine.

World's Greatest Stretch

Move from lunge to elbow drop to open rotation, staying controlled through each position.

2:00wall or couch

Couch Stretch

Place one shin against a wall or couch and lift the torso gradually.

Pigeon Variation

Set up a comfortable pigeon shape or use a reclined figure four if your hips prefer it.

Butterfly Forward Fold

Bring soles of the feet together and fold forward with a rounded, relaxed spine.

1:30optional strap

Side-Lying Quad Stretch

Lie on one side, hold the top ankle, and draw the knee slightly behind the hip.

Adductor Rock Back

Extend one leg to the side and rock hips back until the inner thigh stretches.

2:00optional blanket

Frog Stretch

Widen the knees, support yourself on forearms, and shift hips back gently.

90/90 Hip Switch

Sit in a 90/90 shape and rotate both knees side to side with control.

90/90 Forward Fold

Fold over the front shin from a 90/90 position while keeping the spine long.

1:30optional block

Deep Squat Hold

Sink into a comfortable squat and use elbows or a block for support.

1:45optional blocks

Lizard Lunge

Step into a wide lunge with both hands inside the front foot.

Happy Baby

Lie on your back, hold feet or thighs, and let the knees drop wide.

Pyramid Stretch

Step one foot back, square the hips, and fold over the front leg.

Shin Box Lift

Sit in a shin box position and lift the hips slightly, then lower with control.

Glute Bridge Hold

Press feet into the floor and lift hips until the front of the hips opens.

Standing Hip Flexor Tilt

Step into a short split stance and tuck the pelvis until the back hip opens.

Standing IT Band Cross

Cross one leg behind the other and lean the hips gently to the side.

Constructive Rest

Lie on your back with knees bent and feet planted, letting the body settle.

2:00strap or towel

Prone Quad Strap

Lie on your stomach and use a strap or hand to draw one heel toward the glute.

Routines

Guided routines that include this area

Morning Mobility

A gentle wake-up flow for hips, spine, shoulders, and breath before the day starts.

Desk Reset

A short mobility break for neck, wrists, chest, and hips after long sitting sessions.

Full Body Flexibility

A balanced routine for hamstrings, hips, shoulders, calves, and the upper back.

Lower Back Relief

Comfortable floor stretches that reduce stiffness around the hips, glutes, and low back.

Runner Recovery

Post-run mobility for calves, hip flexors, quads, hamstrings, and glutes.

Sleep Wind Down

Slow stretches and longer holds to downshift the nervous system before bed.

FAQ

Which stretches open tight hips?

Low lunge reach, 90/90 work, frog stretch, lizard lunge, pigeon variation, and seated figure four target different hip tissues.

How long should I hold hip stretches?

Most people do well with 60 to 120 seconds per shape, using support when needed so the stretch stays calm.