Target Your Hips, Groin and Glutes With These Hip-Opening Stretches

Nearly 1 in 4 American adults sit for more than eight hours a day — and that can be a real problem when it comes to your hips. They can become too tight when you’re inactive, leading to painful movements and limited flexibility.

Luckily, hip-opener exercises and stretches can help take some of the pressure off so you can feel more relaxed and move more freely.

Physical therapist Rebecca Justen, DPT, shares some stretches and exercises for opening your hips.

11 hip-opening stretches for tight hips

The major muscle groups surrounding your hips help preserve your hip joints’ range of motion. If you strengthen and stretch these areas, activities like walking, standing or climbing stairs can become more manageable as you continue to improve your physical fitness.

When stretching your hips, work gently into your range of motion. Try holding each pose for five to eight breaths and take note of what hurts or doesn’t feel right. If you feel sharp, pinpoint pain, or your pain persists for more than a few hours, contact a healthcare provider or physical therapist who can assess the problem.

“You can expect some dull soreness or minor discomfort when you first start stretching because your muscles are being lengthened and you may not be used to that,” explains Dr. Justen. “But if you’re experiencing pain that makes stretching or other daily activities difficult, it’s worth getting a check-up to see if you have an injury that needs further treatment.”

Here are 11 hip stretches that can help improve your flexibility and mobility, broken up by beginner’s and more intermediate exercises.

Beginner’s hip-openers

1. Child’s pose

1. Start in a kneeling position with the tops of your feet pressed into a yoga mat or the floor.
2. Touch your big toes together while you widen your hips as far as you feel comfortable.
3. Slowly sit your hips back onto your heels, reaching your arms out in front of you so your forehead comes to rest on the floor. If you’re unable to rest your forehead on the floor, you can rest your forehead on a yoga block to keep your neck straight.
4. You should feel a stretch along the inside of your hips and thighs. Hold this position for as long as you feel comfortable before slowly rising to a seated position.

2. Butterfly stretch

1. Sit on a mat or the floor with the bottoms of your feet pressed together and your knees pointed away from each other (like a butterfly’s wings).
2. Straighten your back, keep your head tall and grab onto your feet for support.
3. Slowly lean forward until you feel a stretch along your inner thighs and hips.
4. For a deeper hip-opener, gently push your legs down with your elbows.
5. Hold this position for as long as you feel comfortable.

3. Bridge

1. Lie on your back with your feet on the floor and your knees shoulder-width apart.
2. Slowly lift your hips up toward the ceiling.
3. For added support, place your hands underneath your lower back or butt while keeping your elbows grounded.
4. Hold this position for five to eight breaths before returning to the floor.
5. Repeat this process for three to five reps.

4. Lying figure-four stretch

1. Lie on your back with your legs outstretched.
2. Bring your right knee up toward your chest and grab it with your left hand.
3. Keeping your right shoulder on the floor, gently pull your right knee across your body until you feel a stretch along your outer hip and thigh.
4. Hold for five to eight breaths before switching sides.

5. Couch stretch

1. Start in a standing position with a couch or an anchored bench behind you.
2. Lift your right leg, bend your right knee and rest the top of your right foot against the couch or bench behind you.
3. Keeping your left knee over your left ankle, sink your hips and lower your right knee to the floor until you feel a stretch in your calves and along your thighs. If your hips are really tight, it helps to have a pillow or prop underneath your right knee for support.
4. Hold this position for five to eight breaths before standing upright and repeating on the other side.

6. Low lunge

1. From a standing position, lunge forward with your right leg, keeping your knee vertical above your ankle.
2. Extend your left leg back with your knee on the ground and your toes untucked.
3. Slowly lift your chest and rest your hands on your right thigh.
4. Lean your hips forward, keeping your right knee behind your toes, until you feel the stretch in your left hip.
5. Pull your tailbone downward to avoid overarching your lower back.
6. For a more intense hip-opener, gently lean your right leg an inch or two toward the right while keeping your right foot flat on the floor.
7. Hold this position for as long as you feel comfortable before switching sides.

Intermediate hip-openers

7. Frog stretch

1. Starting on your hands and knees, gently widen your knees as much as you can without straining, so they’re at 90-degree angles.
2. Keep the inside of your calves and feet pressed against the floor and your feet pointed away from your body.
3. Bring your forearms down to the floor in front of you (as you would in a plank position).
4. Keep your shoulders directly above your elbows and press your palms into the floor.
5. Lengthen your spine by stretching your neck and head forward and pushing your tailbone in the opposite direction.
6. Hold this position for as long as you feel comfortable. You should feel the stretch along your hips and inner thighs.

8. Yogi squat

1. From a standing position, turn your feet outward at a 45-degree angle so your heels are close to one another.
2. Bring your hands together in front of your chest, and squat down.
3. Place your elbows between your knees and press into your elbows to lengthen your spine and open your hips. Hold this position for as long as you feel comfortable.
4. If you need more support, place a yoga block under your butt.
5. For a deeper hip stretch, sway side to side.

9. Squat-to-stand

1. Start in a standing position with your feet hip-width apart.
2. Hinging forward at your waist, reach your hands toward your ankles or toes.
3. While holding onto your feet, slowly lower your hips and squat down as far as you feel comfortable. If you’re unable to hold onto your feet, you can hold onto the back of a chair or solid surface while you’re squatting.
4. Keep your elbows on the inside of your legs and use them to open your hips.
5. Hold this position for three seconds, before straightening your legs and returning to stand.
6. Repeat for five to 10 reps.

10. Pigeon pose

1. Start in a high-plank or downward dog position, with your feet hip-width apart and your hands directly under your shoulders.
2. Bring your right leg forward and bend your knee so your right leg is perpendicular to your chest and your right shin is lying flat on the floor.
3. Keeping your left leg extended behind you, hold this position for five to eight deep breaths.
4. For a more intense hip-opener, lean forward onto your elbows.
5. Slowly rise back up to high-plank position and switch sides.

11. Spiderman/runners lunge

1. Like with pigeon pose, start in a high-plank position.
2. Bending your right knee, step forward until your right foot is on the inside of your right hand.
3. Keep your left leg extended and hold this position for five to eight breaths.
4. Step your right foot back, realign your body so your hands are directly beneath your shoulders, and repeat with the other side.