Below are five wonderful stretches to help your hips. Hip mobility is essential for functional movement, injury prevention and performance across all ages and activity levels.
- 90/90 Hip Stretch
Targets: Internal and external rotation of the hips
How to do it:
- Sit with one leg bent in front of you at 90 degrees (shin parallel to your torso).
- Position the other leg behind you, also bent at 90 degrees.
- Keep both sit bones grounded and chest upright.
- Slowly lean forward over the front leg to deepen the stretch.
Tip: Switch sides to ensure balanced mobility.
- Hip Flexor Stretch (Lunge Stretch)
Targets: Hip flexors (iliopsoas, rectus femoris)
How to do it:
- Kneel on one knee, the other foot flat in front (like a lunge).
- Tuck your pelvis under (posterior tilt) and gently shift your hips forward.
- Reach your arm overhead on the kneeling side to intensify the stretch.
Tip: Keep your core engaged to avoid overarching your low back.
- Pigeon Pose (Modified or Classic)
Targets: External hip rotators, glutes, piriformis
How to do it:
- From a plank or hands-and-knees position, bring one knee forward, placing it near your hands.
- Extend the opposite leg straight behind you.
- Keep your hips squared and lower your torso for a deeper stretch.
Modification: Use a bolster or pillow under the hip for support if mobility is limited.
- Butterfly Stretch
Targets: Adductors (inner thighs), groin
How to do it:
- Sit with your feet together, knees bent and falling to the sides.
- Hold your feet with your hands and sit tall.
- Gently press your knees toward the floor with your elbows if comfortable.
Tip: Avoid bouncing—hold the position statically.
- Deep Squat Hold (Passive or Active)
Targets: Glutes, adductors, calves, ankles, lower back
How to do it:
- Stand with feet slightly wider than hips, toes turned out slightly.
- Lower into a deep squat, keeping your heels on the ground.
- Hold onto a stable surface or place elbows inside knees and press outward.
Tip: Engage your core and breathe deeply. Start with shorter holds and work up to 1–2 minutes.