Hips Stretches
Tight hips are one of the most common consequences of modern life — long hours seated shorten the hip flexors at the front of the pelvis while the glutes underneath go quiet. Over time that imbalance shows up as stiffness when you stand up, a pinching sensation in deep hip flexion (squatting, climbing stairs), and referred pain in the lower back. The stretches below target the three layers that matter most for everyday hip mobility: the hip flexors (psoas, iliacus, rectus femoris) at the front, the deep external rotators (piriformis, glute medius) at the back, and the adductors on the inner thigh. Most are seated or lying, take 30–60 seconds per side, and need no equipment.
54 hips stretches in the Body Fix library
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Bridge Chest Opener
Lie on your back with knees bent, lift your hips into a bridge, interlace your hands beneath you on the floor, and roll your shoulders under to open the chest.
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Camel Pose (Ustrasana)
Kneel with hips over knees, reach your hands back to your heels, push your hips forward, and arch your upper back to deeply open the chest and hip flexors.
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Bow Pose (Dhanurasana)
Lie face down, bend both knees and reach back to grasp your ankles, then kick your feet into your hands to lift your chest and thighs off the floor simultaneously.
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Child's Pose (Balasana)
Kneel and sit back toward your heels, extend your arms forward on the floor, and relax your forehead down while sinking your chest toward the ground.
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Knee-to-Chest Stretch
Lie on your back with both knees bent, pull both knees toward your chest with your hands, and hold while relaxing your shoulders and lower back into the floor.
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Supine Spinal Twist (Supta Matsyendrasana)
Lie on your back, draw one knee to your chest, guide it across your body with the opposite hand, extend the same-side arm out, and look away to feel the lumbar rotation.
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Double Knee-to-Chest Stretch
Lie on your back, bring both knees to your chest, wrap your arms around your shins, and gently rock side to side to massage the lower back.
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Lower Back Bilateral Rotation
Lie on your back with knees bent and feet flat, let both knees fall together to one side while keeping your shoulders on the floor, breathe deeply, then switch.
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Seated Lower Back Twist
Sit tall on the floor, place one hand on the opposite knee and the other hand behind you for support, then twist your torso as far as comfortable. Alternate sides.
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Gate Pose (Parighasana)
Kneel on one knee and extend the opposite leg straight out to the side, then reach the overhead arm in an arc over the extended leg to open the side body. Alternate sides.
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Triangle Pose (Trikonasana)
Stand with feet wide apart, turn one foot out 90 degrees, extend arms wide, and hinge sideways to bring one hand toward your shin while the opposite arm reaches skyward. Alternate sides.
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Crescent Lunge Side Bend
Come into a high lunge with both arms raised overhead, then lean both arms in an arc toward the side of the front leg while keeping your hips square forward. Alternate sides.
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Low Lunge Hip Flexor Stretch (Anjaneyasana)
Step one foot forward into a lunge, lower the back knee to the floor, shift your hips forward and down, and reach your arms overhead to deepen the hip flexor stretch. Alternate sides.
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Standing Hip Flexor Stretch
Stand tall, take a large step forward with one foot, squeeze the glute of the back leg, and tilt your pelvis forward to feel the stretch in the front of the back hip. Alternate sides.
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Seated Figure Four Stretch
Sit on the edge of a chair, cross one ankle over the opposite knee, sit tall, and gently lean forward from the hips until you feel the stretch in the crossed hip and glute. Alternate sides.
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Supine Figure Four Stretch
Lie on your back with knees bent, cross one ankle over the opposite knee, flex the crossed foot, and draw both legs gently toward your chest for a deeper piriformis stretch. Alternate sides.
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Pigeon Pose (Eka Pada Rajakapotasana)
From hands and knees, bring one knee forward and place it behind your wrist while extending the opposite leg straight back, then lower your torso over the bent leg.
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Lizard Pose (Utthan Pristhasana)
Step one foot to the outside of your same-side hand in a low lunge, lower your back knee to the floor, and sink your hips toward the ground for a deep hip flexor and groin stretch. Alternate sides.
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Butterfly Stretch (Baddha Konasana)
Sit on the floor with the soles of your feet together and heels drawn toward your body, gently press your knees down toward the floor while folding your torso forward.
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Deep Squat Hip Stretch (Malasana)
Stand with feet shoulder-width apart and toes angled out, lower into a deep squat bringing your seat toward the floor, and press your elbows into the inside of your knees to open the hips.
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Standing Hip Circles
Stand with feet hip-width apart and hands on hips, then make large, slow circles with your pelvis to dynamically warm up and mobilize the entire hip joint.
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Kneeling Hip Flexor Stretch
Kneel on one knee with the opposite foot planted forward, tuck your tailbone under, squeeze the back glute, and shift your hips forward to stretch the hip flexor of the kneeling leg. Alternate sides.
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Frog Pose (Mandukasana)
On forearms and knees, slide your knees as wide apart as comfortable while keeping them at right angles, lower your hips toward the floor, and breathe through the deep groin stretch.
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Couch Stretch
Kneel with one shin pressed flat against a wall behind you and the opposite foot planted forward in a lunge, then sit up tall and squeeze the back glute to drive the hip into extension. Use a pillow under your knee if needed, and place your hands on a stable object like a foam roller to help stabilize your arms. Alternate sides.
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Hip 90-90 Stretch
Sit on the floor with both legs bent at 90 degrees, one in front and one to the side, then lean your torso over the front shin to feel the deep hip external rotator stretch. Alternate sides.
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Happy Baby Pose (Ananda Balasana)
Lie on your back, bend both knees and bring them toward your armpits, hold the outside edges of your feet, and gently rock side to side to massage the lower back and open the hips.
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World's Greatest Stretch
Step into a deep lunge, place both hands inside the front foot, lower your back knee, then rotate the chest open by reaching the inside arm toward the ceiling and hold. Alternate sides.
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Supine Glute Stretch
Lie on your back with knees bent, cross one ankle over the opposite knee, flex the crossed foot, and hug both legs toward your chest to feel the glute stretch. Alternate sides.
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Standing Figure Four Balance Stretch
Stand on one leg, bend the opposite knee and cross the ankle over your standing thigh, then slowly sit back as if onto a chair until you feel the stretch in the raised glute. Alternate sides.
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Seated Glute Stretch in Chair
Sit at the edge of a chair, cross one ankle over the opposite knee and lean forward from the hips with a flat back until you feel the stretch in the glute of the crossed leg. Alternate sides.
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Seated Spinal Twist with Glute Emphasis
Sit tall with one leg extended out in front of you and the other knee bent. Rotate your upper body toward the bent knee and gently press your elbow against it to deepen the twist, then switch sides.
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Seated Cross-Leg Glute Stretch
Sit on the floor with one leg crossed in front, shift your weight toward the front knee and lean forward gently to feel the deep outer glute and hip stretch. Alternate sides.
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Glute Foam Roller Release
Sit on a foam roller with one ankle crossed over the opposite knee, shift your weight onto the crossed side, and slowly roll over the glute and piriformis while pausing on tender areas. Alternate sides.
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Bridge Glute Hold
Lie on your back with knees bent and feet flat, press your feet into the floor and lift your hips until your body forms a straight line from shoulders to knees, squeezing the glutes at the top.
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Reclined Pigeon Pose Glute Stretch
From pigeon pose, walk your hands forward and lower your torso onto your forearms to maximize the glute and external rotator stretch.
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Lateral Glute Side-Lying Stretch
Lie on your side, bring the top knee forward to the floor in front of you while keeping the bottom leg extended, and feel the stretch in the outer glute and hip.
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Standing Quad Stretch
Stand on one leg, bend the opposite knee to bring your heel toward your glute, hold the ankle with the same-side hand, and stand tall with knees together. Alternate sides.
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Prone Quad Stretch
Lie face down, bend one knee and reach back to hold your ankle with the same-side hand, gently pulling the heel toward your glute with your hips pressed flat to the floor. Alternate sides.
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Kneeling Quad Stretch
Kneel on one knee, hold your back ankle and tuck the pelvis under, keeping your torso upright to feel the combined quad and hip flexor stretch. Alternate sides.
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Half Hero Pose (Ardha Virasana)
Kneel with one leg extended forward, sit the same-side glute down beside the bent foot (not on the heel), and hold this deep quad and knee stretch. Alternate sides.
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Reclined Hero Pose (Supta Virasana)
Sit between your heels with feet beside your hips, slowly lean back onto your elbows or lie fully back on the floor for an intense quad and hip flexor stretch.
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Thomas Stretch (Hip Flexor Table Edge)
Lie on the edge of a table or bed, hug one knee to your chest, and let the opposite leg hang toward the floor to feel the hip flexor and quad stretch. Alternate sides.
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Standing Quad Stretch with Forward Lean
Stand on one leg, hold the opposite ankle behind you, then hinge slightly forward at the hip to increase the stretch in the quad and anterior hip. Alternate sides.
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Lizard Quad Combination Stretch
From lizard pose, reach the same-side hand back to hold your back ankle, pulling it toward your glute for a combined hip, quad, and hamstring stretch.
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Couch Stretch Quad Variation
Kneel with one shin flat against a wall, place the other foot forward in a lunge, then sit up tall and tuck your pelvis to feel the intense quad and hip flexor stretch against the wall. Alternate sides.
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Runner's Lunge with Spinal Rotation
Step into a deep runner's lunge, place both hands inside the front foot, then rotate your torso to open the chest by reaching the inside arm toward the ceiling. Alternate sides.
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Wide-Legged Forward Fold (Prasarita Padottanasana)
Stand with feet wide apart, hinge forward at the hips and walk your hands toward the floor between your feet, keeping your legs as straight as possible.
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Seated Straddle Stretch
Sit on the floor with legs spread wide apart, flex your feet, and hinge forward from the hips walking your hands out between your legs to feel the full posterior leg stretch.
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Single-Leg Standing Forward Fold
Stand with feet hip-width apart, shift your weight onto one leg, hinge at the hips, lift the other leg back and up behind you, then fold over the standing leg while keeping your back long. Alternate sides.
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Half Splits (Ardha Hanumanasana)
From a low lunge, straighten the front leg and walk your hands back while flexing the foot, hinging your torso forward over the extended leg to feel the hamstring stretch. Alternate sides.
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Full Splits (Hanumanasana)
From a low lunge, slowly slide the front foot forward and the back leg back until both legs are fully extended on the floor in a complete split.
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Seated Knee-to-Chest Stretch
Sit in a chair, clasp both hands under one thigh and draw the knee slowly toward your chest, feeling the gentle decompression in the knee joint and stretch in the hip. Alternate sides.
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IT Band Crossover Stretch
Stand and cross one leg in front of the other, then lean your hip toward a wall while reaching the overhead arm in the same direction to stretch the outer hip and IT band. Alternate sides.
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Foam Roller IT Band Release
Lie on your side with the foam roller under the outside of your thigh, support your weight on your forearm, and slowly roll from just below the hip to just above the knee. Alternate sides.
Frequently asked questions
How often should I stretch my hips?
Most people see meaningful change with 5–10 minutes of hip stretching, 4–5 days a week, for 4–6 weeks. If you sit at a desk most of the day, daily kneeling hip flexor or low-lunge stretches are the highest-leverage habit. Consistency beats intensity — short and frequent outperforms occasional long sessions.
Why do my hips feel so tight even when I exercise regularly?
Most exercise (running, cycling, lifting) works the hips in a small range of motion. Without dedicated end-range stretching, the surrounding tissue stays restricted even in active people. Cyclists and runners specifically tend to develop tight hip flexors because their training position keeps that area flexed.
Are hip stretches safe if I have lower back pain?
Many lower back pain patterns are improved by gentle hip mobility — hip flexor and piriformis tightness can pull on the pelvis and aggravate the back. That said, if a stretch sharpens or radiates pain (especially down the leg), stop and consult a healthcare provider. See our notes on sciatica and lower back pain for related caution.
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Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.