Tight hips are common, especially if you sit a lot. Stretching the hip flexors, glutes, inner thighs and hamstrings, plus active mobility drills, improves range of motion over a few weeks.
Routine
| Exercise | Dose | Area |
|---|---|---|
| Half-kneeling hip flexor stretch | 2 x 30 s each side | Hip flexors |
| Figure-4 stretch | 2 x 30 s each side | Glutes |
| Butterfly stretch | 2 x 30 s | Adductors |
| 90/90 switches | 2 x 8 each side | Hip rotation |
| Hip circles (on hands and knees) | 2 x 8 each direction | Joint mobility |
| Standing hamstring stretch | 2 x 30 s | Hamstrings |
Tips
- Tuck your pelvis slightly in hip flexor stretches for a better stretch.
- Move regularly through the day if you sit for long periods.
- Strength training through full range also builds flexibility.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
How often should I stretch my hips?
Daily or most days, for 10 to 15 minutes.
Why do my hips feel tight?
Prolonged sitting and limited movement are common reasons.
Can yoga help?
Yes, many yoga poses target the hips.
