Hip Stretches and Mobility Exercises for Seniors

Gentle hip stretches and mobility exercises for seniors and tight hips. Follow short video demos to loosen the hips, glutes, and hip flexors for easier daily movement.

25 guided stretches
14 routines
~1 min sessions
No equipment needed

Start guided stretching See the stretches

Hips need both range and control to make sitting, walking, and getting up from a chair feel easier. These hip stretches and mobility exercises combine supported static holds with gentle movement to open the hip flexors, glutes, and inner thighs. Use a wall or chair for support whenever you need it.

Video demo

Low Lunge Reach

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.

0:30wall 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.

0:30optional 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.

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.

0:30optional block

Deep Squat Hold

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

0:30optional 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.

Constructive Rest

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

0:30strap or towel

Prone Quad Strap

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

Seated March

Sit tall and lift one knee toward the ceiling, lower it with control, then lift the other — a slow, steady march.

Seated Knee Hug

Sit tall, clasp under one knee, and draw it gently toward your chest. Hold, then switch legs.

0:30wall or chair

Standing Side Leg Lift

Stand tall holding a wall or chair back, and lift one leg out to the side with the toes facing forward. Lower with control and repeat, then switch.

Standing Inner-Thigh Stretch

Take a wide stance, shift your weight gently toward one side bending that knee, keeping the other leg long. Switch sides.

Standing Outer-Hip Stretch

Cross one foot behind the other, reach the same-side arm overhead, and lean gently away. Switch sides.

Standing March

Stand tall near a wall and march slowly in place, lifting each knee toward hip height with a steady rhythm.

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

How do you loosen tight hips?

Use a low lunge, a seated figure four, gentle 90/90 work, and a supported hip-flexor stretch. Keep support nearby and ease into each position slowly.

What is the best hip stretch for seniors?

Seated figure four is a safe, knee-friendly starting point, and a supported standing hip-flexor stretch works well for the front of the hips.

How long should I hold hip stretches?

Most people do well holding each hip stretch for 30 to 60 seconds, using support so the position stays calm and steady.

Can hip stretches help lower-back stiffness?

Often yes. Loosening the hips and glutes can take pressure off the lower back, especially when paired with relaxed breathing.