Simple Exercises to Open Your Hips and Improve Flexibility
If you sit a lot—whether at work, in the car, or just lounging at home—you might notice your hips getting stiff. Tight hips can make it harder to move, affect your balance, and even lead to discomfort in your lower back or knees. The good news? A few simple exercises can help loosen up your hips, improve flexibility, and make everyday movements easier.
Here are some easy exercises to help open your hips. You don’t need any fancy equipment—just a little space and a few minutes a day!
1. Rocking Couch Stretch
This stretch is called a “couch stretch” because you can do it using a couch, chair, or bench.
• Kneel on one knee and place the top of your back foot on the seat of a chair.
• Your other foot should be about two feet in front of the knee on the ground.
• You should feel a stretch in the hip flexor of the back leg.
• Gently rock back and forth to deepen the stretch and loosen up your hips.
• This also stretches the inner hamstring of your front leg.
2. 90/90 Hip Stretch
This move helps with hip rotation and mobility.
• Sit on the floor with both knees bent at 90 degrees, one in front and one to the side.
• Keep your feet planted and rotate your hips, shifting from one side to the other.
• This exercise works on both internal and external hip rotation, making it great for overall hip mobility.
3. Seated Leg Lift
This simple but effective move strengthens your hip flexors, which are important for walking, running, and overall mobility.
• Sit on the floor with your legs straight out in front of you.
• Place a small object (like a kettlebell, a book, or a yoga block) near your calf.
• Lift one leg up and over the object, then back.
• Repeat on both sides.
This may seem easy at first, but if your hip flexors are weak, you’ll feel the burn quickly!
4. Rocking Frog Stretch
This stretch loosens up tight inner thighs and helps with hip mobility.
• Get on all fours with your knees spread wide and your feet close together.
• Slowly rock back and forth while keeping your back flat.
• You should feel a deep stretch in your inner thighs (adductor muscles).
This is a great stretch if your hips feel locked up from sitting too much!
5. Figure Four Stretch
This stretch targets the deep muscles in your glutes and hips, especially the piriformis muscle, which can contribute to tightness.
Option 1 (Chair Version):
• Sit in a chair and cross one ankle over the opposite knee.
• Gently press down on the raised knee to deepen the stretch.
Option 2 (Lying Down Version):
• Lie on your back with both feet flat on the floor.
• Cross one leg over the other, placing your ankle by your opposite knee.
• Pull your legs toward your chest for a deeper stretch.
Both variations will give you a great stretch deep in your hip and glute muscles.
6. Deep Squat with Shift
If you have knee pain, this one might be tough—but it’s one of the best exercises for overall hip mobility!
• Get into a deep squat with your feet slightly wider than shoulder-width apart.
• If balancing is difficult, hold a weight (like a dumbbell or kettlebell) in front of you to help stabilize.
• Shift your weight side to side in the squat to stretch different parts of your hips.
This move improves hip flexibility while also strengthening your legs!
Final Thoughts
Doing these simple hip-opening exercises regularly can help reduce stiffness, improve mobility, and even relieve pain in your hips, back, and knees. Start with just a few minutes a day, and you’ll notice a difference in how your body feels and moves!
So, next time you’ve been sitting for too long, get up and give these a try—your hips will thank you! 🚶♂️💪