Relieve your hip tightness and ache with these 5 hip stretches and strengthening exercises.

If you spend excessive hours sitting or lead a sedentary lifestyle, you probably know too well about hip tightness and discomfort.

Once you begin to feel the pain in your hips, completing even simple daily tasks like carrying grocery bags and walking up the stairs is hard.

One simple and crucial way to combat hip pain and discomfort are to perform hip stretches and exercises.

They are not only helpful for relieving the tightness you are feeling now, but also to condition your hips, so you are less prone to hip issues in the future.

What’s more, you can do these on the floor with no additional equipment, making them easy for anyone from older adults to those living with arthritis.

Not only do they help you stretch the tight and compressed hip flexors, but they also help build strength and flexibility. They help condition your hips to prevent injuries, tightness, and pain in the hips and lower back.

Add these exercises to your routine several times a week to see the benefits.

Not all hip pains can and should be treated with these exercises. Be sure to consult your physician before you start any routine and exercises to see if they are right for you.

5 Best Stretches for Tight Hips

5 top Stretches for Tight Hips

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1. Low Squat

Low Squat Muscle Diagram Stretch

Squatting is one of the most functional movements humans can do. This stretch emphasizes the calves, glutes, quads, and many other muscles.

How to Perform

  • In standing, place your feet about hip-width apart, with your toes either forward or pointed outward slightly.
  • Squat down as deeply as you can.
  • Hold this position for 30 seconds and repeat 4 times per session, one session per day.

2. Cossack Squats

Cossack Squats Stretch

If you’re trying to work towards completing the splits, you need to incorporate the Cossack squat. This movement simultaneously strengthens the quads and glutes while stretching out the hip adductors.

How to Perform

  • Start in standing.
  • Spread your legs a little bit wider than hip-width.
  • Squat down onto your right leg, extending your left leg to the side.
  • Hold this position for 30 seconds and repeat for 4 reps, once per day.

3. Butterfly Pose

Butterfly Pose

This stretch is a favorite of gym teachers all across America. The butterfly pose stretches out the inner thigh muscles, also known as the hip adductors.

How to Perform

  • Sit on the floor with your back straight.
  • Place the soles of your feet in contact with one another as you bend your knees and bring your heels in toward your buttocks..
  • Use your arms and hands to stabilize your legs, aiming to push your knees into the ground.
  • Once you’ve gone as far as you can, hold the stretch for 30 seconds and repeat 4 times per session, one session per day.

4. Lunge Position Hip Flexor Stretch

Low Lunge

Previously, we described a few lunge movements designed to increase isometric strength and mobility in the hips. This move is focused, almost exclusively, on increasing flexibility in the hip flexor region. 

How to Perform

  • Place your right knee on the ground, with your left foot about 2-3 feet in front of the said knee.
  • Next, lean forward, keeping your back straight.
  • You should feel a deep stretch in your right hip flexors.
  • Hold for 30 seconds and repeat 4 times on each side, 3-5 times per week.

5. Bridges


Bridges are one of the best exercises in existence. They strengthen the glutes, hamstrings, and various core muscles, while also stretching out different leg muscles. Best of all, it’s performed while lying down!

How to Perform

  • Start by lying on your back with your knees bent and your feet flat on the floor.
  • Next, press your feet into the floor and lift your hips up toward the ceiling.
  • Hold this position for 10 seconds and repeat 10 times, for 3 sets, 3-5 times per week.

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