Why Hip Stretches Matter — And the 5 You’re Probably Not Doing

Your hip joints are the second biggest joints in your body, and are crucial parts of much of what you do. As a bridge between your upper and lower body, they play a vital role in your movement, while also providing shock absorption and protecting your lower back from strain. Walking, running, and jumping would be impossible without them.

As a ball-and-socket joint, the hip allows movement in multiple directions, with surrounding muscles, ligaments, tendons and cartilage allowing it to move smoothly through many of our everyday movements¹. Because it supports so much weight and endures so much movement, it can also be susceptible to overuse and injuries. It becomes even more vulnerable as we age, especially if it’s been stressed through a more athletic lifestyle.

Because of how important they are to so many of our normal daily activities, maintaining their mobility and flexibility is essential.

Why Hip Mobility and Flexibility Matter

Though you may not always think about them, your hips are almost always doing something important: supporting your body weight, helping you maintain your balance, and moving your legs. When your hips are tight or sore, it can impact your ability to walk, bend, or even rest properly. Functioning hips are essential for:

• Core stability: The hips connect upper and lower body movements; when they’re tight, everything compensates. 
• Pain prevention: Limited hip mobility can lead to back pain, knee strain, and even poor balance.
• Performance boost: Flexible hips improve stride length, lifting form, and overall athletic performance.
• Daily comfort: Everyday movements, like bending, standing, or climbing stairs, become smoother and easier.

Even if you’re not an athlete and don’t live a particularly active lifestyle, stiff or painful hips will affect your daily life in many ways. As long as they are flexible and strong, they are easy to ignore, but as soon as they tighten up it becomes impossible.

Common Causes of Tight Hips

Tight hips may be more common among older adults, but none of us is completely safe. There are several factors that can contribute to hip tightening, and any of us can fall victim. Some common causes of hip tightness include:

• Sedentary lifestyle: Too much sitting shortens the hip flexors and weakens the glutes.
• Overtraining: Runners and cyclists often neglect flexibility in favor of strength.
• Poor posture: Slouching and misalignment can lock the hips in a shortened position.
• Age and inactivity: Flexibility naturally decreases without regular stretching or movement.

When our hips tighten, it can quickly become clear how important they are. Often, what people experience as lower back pain can actually be attributed to the hips².

The 5 Hip Stretches You’re Probably Not Doing (But Should Be)

As the title suggests, this article isn’t just about how important our hips are; it’s also about what we can do to maintain and build mobility and flexibility. This is important for avoiding injury, but can also improve your performance – whether in sports or just your daily life. With that in mind, here are 5 hip stretches you should consider adding to your life:

1.    90/90 Hip Stretch

This is great for desk workers and athletes alike. It can help to open both internal and external rotation in your hips.

How to do it:

1. Sit on the floor with your knees bent.
2. Position your front leg with your thigh straight ahead and your knee bent at a 90-degree angle.
3. Position your back leg to the side, also bent at 90 degrees (Imagine both knees forming two “L” shapes — one in front, one to the side.)
4. Keep your torso upright and your spine straight. You should feel a light stretch in your front hip and glute.
5. Lean forward slightly over your front leg to deepen the stretch in your outer hip (glute and piriformis).
6. Hold for 20–30 seconds, then switch sides.

2.    Seated Hip Internal Rotation Stretch

This is a great stretch for improving knee alignment and gait mechanics. It helps to strengthen neglected internal rotators.

How to do it:

1. Sit tall on a chair with both feet flat, knees and hips at ~90°.
2. Without lifting the foot, drop your right knee toward the midline (inward).
3. Move slowly until you feel a comfortable stretch deep in the outer/right hip or along the front of the hip.
4. Hold 20–30 seconds, then bring the knee back to neutral with control. Switch sides.

3.     Figure 4 Stretch (Seated or Lying)

The Figure 4 Stretch targets the glutes, piriformis, and outer hip muscles. It’s great for relieving lower back tension and improving hip mobility.

How to do it:

1. Sit tall in a sturdy chair, feet flat on the floor, knees bent at 90°.
2. Cross one ankle over the opposite thigh, resting your right ankle just above your knee so your legs form the shape of the number “4.”
3. Keeping your spine straight, gently lean forward from your hips until you feel a stretch in your right glute and outer hip. Avoid rounding your back.
4. Stay in the stretch for 20–30 seconds, breathing deeply. You should feel a firm but comfortable stretch, not pain. Switch sides.

4.     Half-Kneeling Hip Flexor Stretch (with reach)

The Half-Kneeling Hip Flexor Stretch is one of the best ways to release tightness in the front of the hip and thigh, particularly the hip flexors and psoas muscle.

How to do it:

1. Get into a half-kneeling position on a soft surface or mat.
2. Bring your right knee to the ground and place your left foot in front, creating two 90° angles at your knees (like the bottom of a lunge).
3. Raise your right arm (the same side as the kneeling leg) overhead. Gently reach up and slightly across your body to the opposite side.
4. Hold for 20–30 seconds, breathing slowly and deeply. You should feel the stretch through the front of your hip, thigh, and lower abdomen. Switch sides.

5. Frog Pose (Adductor Stretch)

The Frog Pose Stretch (also known as the Adductor Stretch) is a deep hip-opening exercise that targets the inner thighs (adductors), groin, and hips. It’s especially effective for improving hip mobility, flexibility, and comfort in movements like squatting, lunging, or sitting cross-legged.

How to do it:

1. Start on all fours. Begin on a mat in a tabletop position with your hands under your shoulders and knees under your hips. Keep your spine neutral and your core engaged to support your lower back.
2. Slowly slide your knees out to the sides as far as is comfortable, keeping them in line with your hips. Turn your feet outward (so the inner edges of your feet and ankles rest on the floor).
3. Gradually lower your forearms to the mat, keeping your chest and spine long. Engage your core and gently press your hips back toward your heels. You should feel a deep stretch in your inner thighs and groin.
4. Hold for 20–45 seconds, breathing slowly and deeply through your nose. Reset and repeat.

These are just a handful of helpful stretches to help you keep your hips mobile and flexible. Making a habit of performing stretches like these regularly will go a long way toward helping you maintain healthy, functional hips. Your healthy hips will go a long way toward helping you maintain a happy, healthy, active lifestyle.  

At Strive! Physical Therapy Centers, our skilled therapists work with people like you to improve hip flexibility and mobility, and have been serving our neighbors in Ocala and surrounding communities for more than 40 years. If you are experiencing hip pain or stiffness and want a professional evaluation, or if you want guidance on how you can improve your hip flexibility and mobility, contact us to schedule a free consultation. Call us at 1.352.351.8883 or use this contact form to take the next step today!

Sources

1. “Hip Joint: Anatomy & How It Works.” Cleveland Clinic, 30 Jan. 2023, my.clevelandclinic.org/health/body/24675-hip-joint. Accessed 11 Nov. 2025.
2. Cyril, George. “Dealing with Lower Back Pain? It Might Be Your Hip.” Hospital for Special Surgery, 22 Apr. 2024, www.hss.edu/health-library/move-better/lower-back-hip-pain. Accessed 6 Nov. 2025.

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