Stretches for Tight Hips
Hip flexor, glute, adductor, and rotation stretches for tight hips from sitting or training.
Use this hub when squats, lunges, sitting cross-legged, or running feel restricted through the hips.
Page guide
7
matching guided routines
25
individual stretches
Start here
Guided routines for tight hips
Morning Mobility
A gentle wake-up flow for hips, spine, shoulders, and breath before the day starts.
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Desk Reset
A short mobility break for neck, wrists, chest, and hips after long sitting sessions.
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Full Body Flexibility
A balanced routine for hamstrings, hips, shoulders, calves, and the upper back.
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Lower Back Relief
Comfortable floor stretches that reduce stiffness around the hips, glutes, and low back.
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Runner Recovery
Post-run mobility for calves, hip flexors, quads, hamstrings, and glutes.
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Sleep Wind Down
Slow stretches and longer holds to downshift the nervous system before bed.
Open routineExercises
Stretches for tight hips
Low Lunge Reach
Step one foot forward, lower the back knee, and reach the same-side arm overhead.
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Seated Figure Four
Cross one ankle over the opposite thigh and hinge forward with a long spine.
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World's Greatest Stretch
Move from lunge to elbow drop to open rotation, staying controlled through each position.
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Knees to Chest
Hug both knees in and breathe into the low back without forcing the range.
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Supine Twist
Let both knees fall to one side while the opposite shoulder stays heavy.
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Couch Stretch
Place one shin against a wall or couch and lift the torso gradually.
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Pigeon Variation
Set up a comfortable pigeon shape or use a reclined figure four if your hips prefer it.
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Butterfly Forward Fold
Bring soles of the feet together and fold forward with a rounded, relaxed spine.
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Seated Spinal Twist
Sit tall, cross one leg if comfortable, and rotate gently from the ribs.
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Side-Lying Quad Stretch
Lie on one side, hold the top ankle, and draw the knee slightly behind the hip.
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Adductor Rock Back
Extend one leg to the side and rock hips back until the inner thigh stretches.
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Frog Stretch
Widen the knees, support yourself on forearms, and shift hips back gently.
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90/90 Hip Switch
Sit in a 90/90 shape and rotate both knees side to side with control.
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90/90 Forward Fold
Fold over the front shin from a 90/90 position while keeping the spine long.
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Deep Squat Hold
Sink into a comfortable squat and use elbows or a block for support.
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Lizard Lunge
Step into a wide lunge with both hands inside the front foot.
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Happy Baby
Lie on your back, hold feet or thighs, and let the knees drop wide.
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Wide-Leg Forward Fold
Stand with feet wide, hinge at the hips, and let the torso fold toward the floor.
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Pyramid Stretch
Step one foot back, square the hips, and fold over the front leg.
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Shin Box Lift
Sit in a shin box position and lift the hips slightly, then lower with control.
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Glute Bridge Hold
Press feet into the floor and lift hips until the front of the hips opens.
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Standing Hip Flexor Tilt
Step into a short split stance and tuck the pelvis until the back hip opens.
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Standing IT Band Cross
Cross one leg behind the other and lean the hips gently to the side.
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Constructive Rest
Lie on your back with knees bent and feet planted, letting the body settle.
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Prone Quad Strap
Lie on your stomach and use a strap or hand to draw one heel toward the glute.
View stretchFAQ
Why do my hips feel tight?
Sitting, training load, stress, limited rotation, or guarded low-back mechanics can all make the hips feel restricted.
What is the best hip stretch to start with?
Try seated figure four or low lunge reach first, then move into 90/90, frog, lizard, or pigeon work if comfortable.