Tight hips can cause discomfort and limit range of motion, affecting everything from daily movements to exercise performance. If you’re experiencing stiffness or pain in your lower body, you’re not alone—many people suffer from restricted hip mobility due to long hours of sitting, lack of activity, or overuse. Incorporating hip mobility exercises like pigeon pose, the 90/90 hip stretch, and glute bridges can help relieve tension, improve flexibility, and enhance overall lower body health. 

8 exercises to loosen up your hips

Good hip mobility is crucial for nearly every lower body movement—walking, squatting, or simply bending over. When your hips are tight, they can limit your range of motion and lead to compensations in other parts of your body, such as your lower back and knees, potentially causing pain and injury. 

Incorporating hip mobility exercises into your routine can help release built-up tension, promote better movement, and improve athletic performance. Below are eight practical exercises to help you start loosening up your hips.

1. Hip flexor stretch

Why it’s beneficial: This stretch opens up the front of the hips, counteracting the tightness that often develops from prolonged sitting. Loosening the hip flexors can also help alleviate lower back pain and improve posture.

How to: Begin in a lunge position with your right foot forward and your left knee on the floor—both should be at a 90-degree angle. Tilt your pelvis slightly forward to deepen the stretch along the front of your left hip. Keep your torso upright and engage your core to avoid overarching your lower back. Hold this position for 20-30 seconds, then switch sides.

2. Pigeon pose

Why it’s beneficial: This pose targets the deep hip rotators and glutes, improving mobility while easing built-up hip tension. It’s particularly effective for releasing tightness that can develop from running, cycling, or sitting for long periods.

How to: Start in a tabletop position on your hands and knees. Bring your right knee forward and place it near your right wrist, with your right ankle angled towards your left wrist. Extend your left leg straight behind you, keeping your hips square to the floor. Lower your torso toward the floor, resting on your forearms or forehead for a deeper stretch. Hold for 30 seconds, then switch sides. 

3. 90/90 hip stretch

Why it’s beneficial: This stretch enhances both internal and external rotation of the hips, which is crucial for movements involving squatting and lunging. Improving rotation can also help alleviate stiffness and increase overall hip mobility.

How to: Sit on the floor with your right leg bent at a 90-degree angle in front of you and your left leg bent at a 90-degree angle behind you. Keep your torso upright and squared over your front leg. Slowly lean forward over the front leg to deepen the stretch, feeling it in both the glutes and hips. Hold for 20-30 seconds, then switch sides.

4. Butterfly stretch

Why it’s beneficial: This stretch targets the inner thighs and groin muscles, helping to improve hip mobility and flexibility. It’s excellent for opening up the hips and reducing tension in the lower body.

How to: Sit on the floor and bring the soles of your feet together, letting your knees fall to the sides. Hold your feet with your hands and keep your back straight. Press your knees towards the floor using your elbows for a deeper stretch. Hold for 20-30 seconds, breathing deeply as you relax into the position.

5. Hip CARs (Controlled Articular Rotations)

Why it’s beneficial: This exercise promotes active hip mobility by exploring the hip’s full range of motion. It helps improve joint health and control, which is essential for dynamic movements in sports and daily activities.

How to: Stand on your left leg, keeping a slight bend in the knee for balance. Slowly lift your right knee towards your chest, then rotate your leg outward in a circular motion. Continue moving your leg back and around, completing a full circle without compensating with your torso or lower back. Perform 5-6 slow, controlled rotations in one direction, then switch legs.

6. Glute bridge

Why it’s beneficial: This exercise engages and strengthens the glutes, which play a crucial role in hip extension. Strong glutes help support the hips, improving overall stability and mobility in the lower body.

How to: Lie on your back with your knees bent, ankles under your knees, and feet flat on the ground about hip-width apart. Keep your arms at your sides with palms facing down. Push through your heels to lift your hips toward the ceiling, squeezing your glutes at the top. Hold the position for 2-3 seconds, then slowly lower your hips back to the ground. Repeat for 10-12 reps, focusing on controlled movements.

7. Frog stretch

Why it’s beneficial: This stretch targets the inner thighs and hip flexors, providing a deep stretch that helps increase hip mobility and flexibility. It’s particularly effective for releasing tension in the groin area.

How to: Start on all fours with your hands directly under your shoulders and knees under your hips. Slowly spread your knees apart as far as is comfortable while keeping your feet in line with your knees. With your hips and back in a neutral position, slowly lower your hips back toward your heels to deepen the stretch. Hold for 30 seconds, breathing deeply throughout.

8. Figure four stretch

Why it’s beneficial: This stretch helps ease tension in the hips and glutes, which can become tight from sitting, running, or weightlifting. It’s great for improving hip flexibility and relieving lower back discomfort.

How to: Lie on your back with your knees bent. Cross your right ankle over your left knee, forming a “figure four” shape. Grab the back of your left thigh with both hands and gently pull it towards your chest until you feel a stretch in your right hip and glute. Hold for 20-30 seconds, then switch sides.

The importance of good hip mobility

Hip mobility is essential for nearly every lower body activity, from walking and running to lifting and squatting. When your hips move freely, they allow your body to perform these movements efficiently and safely. On the other hand, poor hip mobility can force other areas of your body, such as the lower back or knees, to compensate for the lack of movement. This compensation often leads to pain, tightness, and even injury over time.

Mobility vs. flexibility 

While people often use mobility and flexibility interchangeably, they are different. Flexibility refers to the length of a muscle and its ability to stretch. For example, you might be able to touch your toes when bending forward, indicating flexible hamstrings. Mobility, however, is about the ability to move a joint through its full range of motion with control. Good hip mobility means you can smoothly perform movements like deep squats or lunges without restrictions or pain.

Mobility is more critical for functional movement because it involves the muscles, joints, connective tissues, and nervous system. It allows you to move safely and effectively daily and during physical activities, reducing the risk of injuries. For example, your body might strain other joints during exercises without adequate hip mobility, leading to muscle imbalances and potential harm. Focusing on hip mobility exercises is critical to maintaining a healthy, functional lower body.