It’s common for our hips to require a bit of extra care, particularly for those of us who spend a significant portion of our day seated. According to physical therapist Lauren Glisic, DPT, CSCS, from Athletic Lab Physical Therapy and Performance Training in Santa Monica, California, this joint can become uncomfortably tight over time.
Furthermore, women often engage in workouts that target the lower body, such as Pilates and barre classes. If mobility exercises aren’t included in our routine afterward, the hip muscles may react negatively. “After a heavy leg day, I definitely notice tightness in my hips if I forget to foam roll or stretch,” Dr. Glisic shares. Thankfully, incorporating effective hip stretches can alleviate this tension.
Yet, hip-opening exercises and yoga poses aren’t the sole remedy for tight hips. This region can become stiff as a defense mechanism if the muscles are weak. Meredith Witte, MSEP, CSCS, a functional strength coach and yoga instructor, explains that the nervous system may restrict movement when it senses potential injury, resulting in discomfort and tightness. Strengthening the hip joint’s ball-and-socket structure is essential in such cases.
It’s equally important to mobilize the hips through their full range of motion, which cultivates a well-balanced, functional joint, enabling smoother movements throughout the day. Here’s what experts recommend when your hips need a good stretch.
The Benefits of Stretching the Hips
Adding hip stretches to your cooldown or evening routine—or whenever you need some relief—comes with notable advantages.
Enhance Your Range of Motion for More Effective Workouts
Stretching the hips isn’t just a party trick; it boosts mobility, enhancing your performance across various exercises. Dr. Glisic notes that limitations in hip movement can restrict squatting depth, thus affecting muscle engagement. “The deeper your squat or lunge, the more muscle fibers you activate.”
More Mobile Hips Reduce Your Injury Risk
Tight hips can lead to injury. Dr. Glisic points to a strong correlation between restricted hip mobility and disc issues in the back, along with an increased likelihood of knee injuries due to inflexibility.
Open Hips Lead to Enhanced Comfort
The hip joint, being a ball-and-socket joint, allows movement in multiple directions. Witte explains, “Hips are built for motion, and they thrive on it. A lack of hip mobility can lead to muscle tightness throughout the body, including the pelvic floor.”
Anyone who’s remained seated for several hours knows the feeling of stiff hips when rising. Simple movements like hip hinges or squats can often bring quick relief.
Minor Efforts Yield Significant Improvements
While building muscle strength in the hip joint requires consistent effort over eight to twelve weeks, enhancing flexibility can be achieved more quickly. Dr. Glisic suggests that holding a stretch for a minute or two daily can lead to lasting changes in about two weeks. Keep in mind that everyone’s body responds differently, so patience is key.
Top Hip Stretches for Women
For optimal hip health, Witte emphasizes mobilizing the joint in all possible directions—flex, extend, abduct, adduct, and rotate. Here are nine effective stretches that encompass these movements.
1. Figure 4 Pose
This gentle variation of yoga’s pigeon pose opens up the outer hip by placing the front leg into external rotation.
1. Lie on your back with knees bent and feet flat on the floor.
2. Cross one ankle over the opposite thigh, positioning it just above the knee.
3. Lift your lower leg and grasp the back of that thigh or the shin with both hands.
4. Gently pull that leg toward your torso while pressing the opposite knee away.
5. Hold for one to two minutes, then switch sides.
2. Hip 90/90 Stretch
Recommended by Witte and Dr. Glisic, this stretch targets both the hip external rotators of the front leg and the internal rotators of the back leg.
1. Sit on the floor with one leg bent in front (90-degree angle) and the other bent behind you (also at a 90-degree angle).
2. Lean into the front leg, then shift back to the back leg, attempting to lower the glute towards the ground. You should feel a deep stretch in the front leg’s glutes and a stretch at the front of the hip on the back leg.
3. Continue for one to two minutes, then switch sides.
3. Windshield Wipers
This movement engages both internal and external rotation simultaneously.
1. Lie on your back with knees bent and feet flat. Alternatively, you can sit on your glutes with knees bent.
2. Allow your legs to drop slowly to one side.
3. Bring them back up to the center, then lower them to the opposite side.
4. Alternate sides for one to two minutes.
4. Couch Stretch
Ideal for opening the front of the hip, this position deeply stretches the quadriceps and hip flexors.
1. Kneel before a couch or wall, facing away.
2. Place one foot on the ground in front for stability, resting the other knee next to the couch with the foot against it.
3. You’ll feel a deep stretch through the front thigh and hip flexor of the leg on the couch. Ensure you’re tilting your pelvis and squeezing the glute of the stretched leg to avoid strain in your lower back.
4. Hold for one to two minutes, then switch sides.
5. Half-Kneeling Stretch
A more accessible alternative to the couch stretch, this move focuses on the hip flexors without excessive back arching.
1. Kneel with one foot in front while the back knee and shin stay on the ground.
2. Keep your shoulders aligned over your hips and shift slightly forward, tucking your tailbone to maintain pelvic neutrality.
3. Hold for one to two minutes, then switch sides.
6. Hip Airplanes
This exercise promotes active hip rotation and extends the joint’s range of motion.
1. Stand with feet hip-width apart and place weight on one leg while the other leg lifts slightly.
2. Hinge forward until your torso and back leg are parallel to the ground.
3. Open the hips outward, allowing the lifted leg’s hip to move above the standing leg, then back to the center.
4. Continue for one to two minutes, then switch sides.
7. Banded Inferior Hip Mobilization
For many, stiffness stems from the joint capsule rather than the muscles. Dr. Glisic describes the joint capsule as a protective layer around the joint, and addressing tightness here can lead to significant improvement.
1. Anchor a heavy resistance band to a stable surface like a squat rack, then lie back with feet directed towards the anchor.
2. Bend one knee toward your chest and wrap the band around the thigh close to the groin.
3. Move away from the anchor point, allowing the band to pull the thigh bone away from your torso.
4. Hold for two minutes, then switch sides.
8. Banded Anterior Hip Mobilization
This exercise provides a different angle of traction for the joint, facilitating movement in the anterior capsule.
1. Anchor a resistance band securely, then assume a tall half-kneeling position.
2. Wrap the band around the thigh just below the glutes.
3. Move away from the anchor point to create tension in the band.
4. Maintain an upright torso and engage the glutes of the hip being mobilized to achieve a tilt in the pelvis. You should feel a deep stretch in the front of the hip.
5. Hold for two minutes, then switch sides.
9. Hip Circles
When executed correctly, hip circles effectively promote movement in multiple directions, stretching and mobilizing the hip joint.
1. Begin in a tabletop position on your hands and knees.
2. Raise one knee and extend it straight back behind you.
3. Slowly circle the leg out to the side, creating a “classic peeing dog” shape.
4. As you continue the motion, bring the knee back under you.
5. Repeat this process several times, focusing on achieving a full range of motion while keeping the lower back stable. Switch sides afterward.
