Tight hips seem to be a common problem for almost everybody — from runners to cyclists, from desk bound bloggers to dancers. Give this area a little extra love with this sequence of eight hip-opening stretches to increase your flexibility, reduce discomfort, and prevent injury. Try the series in the order listed here, or pick your favorites to incorporate into your workout routine.


Exercise is one of the best things you can do to help your hips. Exercise helps maintain range of motion and strengthens the muscles that support your hips. Stretching the muscles and tendons that surround the joint also can help ease pain from some hip problems and reduce the risk of some injuries.

1. Hip Rotations:


How to Do:

  • Sitting on the floor or mat with your right leg out straight, place your left ankle over your right leg. Your ankle should be next to your knee.
  • Using your left arm for balance by placing your left hand on the floor behind you.
  • Use your upper-right arm to slowly and gently push your left knee further towards the right
  • You should feel the stretch in your hip, as well as in your spine
  • Switch legs and repeat the routine.

2. Forward Lunge:

Reverse dumbbell lunge

How to Do:

  • Kneel on the ground. Raise your lead knee at a 90-degree angle and place your lead foot in front of you.
  • Place your hands on your hips. Keep your trailing knee down and press the top of your trailing foot on the ground.
  • While keeping your torso erect and pelvis squared, move your hips forward until you feel a stretch in the front of your hips and the top of your back leg.
  • Hold this position for 30 to 60 seconds. Switch leg positions and repeat the exercise.
Prev1 of 3Next