5 Stretches that are Good for the Hips

Whether you're not very active or do regular exercise, stretching your hips can be really good for you. Here, we've shared some simple exercises that you can do in just a few minutes.
5 Stretches that are Good for the Hips

Last update: 05 February, 2021

The hips are doubtlessly one of the most important parts of the body, but sadly, we don’t treat them as well as we should. They support the whole weight of our upper body and allow us to distribute the strength of our legs. Today, we’ll share some simple stretches that are good for your hips!

Stretching your hips regularly can help improve your range of movement, prevent pain, and even make you feel more flexible. This can be even more important if you lead quite a sedentary lifestyle!

What are the best stretches that are good for hips?

Tension or pain in the hips is quite common, especially if you sit in front of a computer all day. This is why taking breaks to move during the day can be really important if you want to avoid discomfort or even strains.

If you pick a routine of stretches that are good for the hips, as suggested by an article by the Mayo Clinic, you’ll be able to maintain a wider range of movement and avoid injury, even if you don’t exercise very often.

These movements below might seem very simple, but in reality, they’re very effective. This can be seen in a study published in the Journal of Orthopaedic & Sports Physical Therapy. And you’ll see results in just a matter of days! Some of the best exercises for your hips are:

1. Quadricep stretches

This is a very well-known stretch amongst sportspeople. Although it mainly works the psoas and the thighs, it also affects the position of the pelvis and the vertebrae. Therefore, it’s a great way to improve your hip posture.

A man in a suit stretching his quadriceps.

To perform this stretch, stand up try to touch your hamstring with the heel of the same leg. Use your hand to apply more pressure. To keep your balance, stretch out your opposing arm and look straight ahead. You can use a table or chair to support yourself if you need to. After a few seconds, relax and repeat with the other leg.

2. Leg stretches: stretches that are good for the hips

To do this stretch, you might want to place a mat or towel on the floor. First, get down on the floor so that you’re resting on your knees and the palms of your hands.

Then, stretch out your right leg as far as you can so that it’s suspended parallel to the floor. Then, lower your leg and rest your foot on the floor. Lower your pelvis, lift your torso whilst looking forward, and place your hands alongside your left knee. Maintain this position for a few seconds and relax. Repeat with the left leg.

3. Forward bends

This is another well-known and effective stretch that is good for the hips. To do it, sit on the floor with your legs stretched out in front of you. Then, lift your arms whilst breathing in deeply and lean forward.

A class of people doing leg stretches.

The idea is to touch your toes with your hands. To start with, you can rest your hands on your knees. With each exhale, try to lower yourself further.

4. Lunges: stretches that are good for the hips

This can be a good stretch if your waist hurts. One of the advantages is that there are many variations of this stretch, so there’s sure to be one to help you.

The basic stretch involves the following: stand with your feet hip-width apart. Take a big step forward with your right foot. Bend your right knee and stretch your left leg as much as you can. Keep this posture for a few seconds, then relax and repeat with the other side.

A woman doing lunges in the park.

For a bigger stretch, you can lean your body towards the same side as your bent knee and then to the other side. Place your hands on your sides to help to twist your torso a little more.

5. Table stretches

This final stretch will be really familiar to anyone who’s tried yoga and is really great for relieving hip pain and stretching the back. Stand up with your legs together and lean forward slowly until your back is parallel with the floor.

Then, stretch your arms out in front of you on either side of your head and hold for a few seconds. You can also push your arms back or leave them by your sides.

Ultimately, there are many different stretches that are good for the hips and which you can do anywhere, anytime. All you need to do is try them out to see which ones work for you to help relieve your discomfort.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Joseph J. Godges, Holden MacRae, Charles Longdon, Christine Tinberg, and Priscilla MacRae. 1989. The Effects of Two Stretching Procedures on Hip Range of Motion and Gait Economy. Journal of Orthopaedic & Sports Physical Therapy. https://www.jospt.org/doi/abs/10.2519/jospt.1989.10.9.350
  • Anders S. Henricson, Kurt Fredriksson, Ingela Persson, Rodney Pereira, Yngve Rostedt, and Nils E. Westlin. 1984. The Effect of Heat and Stretching on the Range of Hip Motion. Journal of Orthopaedic & Sports Physical Therapy. https://www.jospt.org/doi/abs/10.2519/jospt.1984.6.2.110

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.