Hip Stretching Exercises -
The Best Stretches to Loosen Tight Hips

The Best Hip Stretching Exercises

Hip stretching exercises look to target all of the key muscle groups around the hip:

• Hip Flexor Stretches: for the muscles at the front of the hip and thigh
• Inner Hip Stretches: for the inner hip, thigh and groin muscles
• Outer Hip Stretches: for the outer hip and buttock muscles

Let’s look at the most effective hip joint pain stretching exercises for each area of the hip. You don’t need to do all of these hip stretching exercises – pick your favourite pair from each section

Hip flexor stretches target the muscles at the front of the hip, including iliopsoas and rectus femoris, which are responsible for lifting your thigh toward your chest. These muscles become tight easily — especially if you sit for long periods or do activities involving repetitive hip flexion, like cycling or running.

When the hip flexors are shortened, they can tilt your pelvis forward, reduce hip extension and contribute to lower back or hip flexor pain.

1. Chair Hip Flexor Stretch

2. Lying Hip Flexor Stretch

3. Plank Lunge

Inner hip stretches focus on the adductor muscles — the muscles on the inside of the thigh that pull the legs together and stabilize the pelvis. Tight inner hips often develop from prolonged sitting, weakness in surrounding muscles, or repetitive movements such as squatting or horseback riding.

When the inner hip muscles are tight, they can cause stiffness and groin and inner thigh pain, limit hip abduction (the ability to move your leg outward), and affect pelvic alignment which can place strain on the knees and lower back. 

1. Butterfly Stretch Lying

2. Butterfly Stretch Sitting

3. Inner Hip Stretch Standing

4. Hip Adductor Rock Back

5. Frog Pose Adductor Stretch

Lateral hip stretches target the muscles along the outside and back of the hip, including the glutes, iliotibial band (ITB), piriformis, and deep hip rotators. These muscles help stabilize the pelvis, control rotation, and support walking, running, and single-leg movements.

These muscles often tighten due to sedentary behaviour, prolonged sitting or repetitive overuse, which can contribute to lateral or outer hip pain and deep glute discomfort. Outer hip stretches help improve rotation, release tension, restore pelvic alignment, enhance stability, and reduce pressure on nearby joints like the lower back or knees.

1. Seated Faber Stretch

2. Reverse Faber Stretch

3. Pretzel Stretch

Why Are Hip Stretching Exercises Important

Hip stretches are really important for keeping our hips healthy. The hips are one of the most mobile joints in the body, supporting everything from walking to squatting to standing upright. But they are also prone to stiffness, especially if you sit a lot or lead an active lifestyle without regular mobility work.

Tight hip muscles can contribute to hip pain, back pain, knee pain and even reduced athletic performance. Regular stretching exercises for hip pain help to:

• Improve hip range of motion and flexibility
• Reduce muscle tension and joint stiffness
• Relieve hip joint pain and muscle tightness
• Prevent injuries and improve posture
• Keep you moving comfortably and freely

Tight hip muscles commonly lead to issues such as:

• Hip Tendonitis
• Hip Bursitis
• Hip Impingement
• Hip Strains
• Hip Pain At Night
• Iliotibial Band Syndrome (ITBS)

Regularly doing hip pain stretches alongside hip strengthening exercises can reduce the risk of developing hip problems.

How to Stretch Effectively

Knowing how to do hip stretching exercises properly is essential for getting the best results. Technique and timing make all the difference when it comes to improving flexibility, reducing stiffness and preventing injury with hip stretches.

So here are our top tips on how to stretch hip muscles effectively:

• Move Into The Stretch Slowly: Ease into each movement until you feel mild to moderate tension — never pain. Avoid bouncing or forcing the movement as this can strain the muscles
  
  
• Hold Each Stretch: For maximum benefit, hold each hip muscle stretch for 30 seconds, or up to 60 seconds if your hips are particularly tight. This allows time for the muscle fibres to relax and lengthen
  
  
• Repeat: Perform 3 repetitions per side for each hip pain stretch
  
  
• Stretch Regularly: Aim for 3–5 times a week (daily if you have ongoing hip stiffness or pain)
  
  
• Breathe Deeply: Slow, steady breathing helps relax the muscles and deepen each stretch. Exhale as you relax into the movement — this helps your body release tension and increases the stretch’s effectiveness.

Consistency and patience are key with hip muscle stretches - your hips will loosen gradually over time.

FAQs on Hip Stretches

Hip Stretches Summary

Regular hip stretching exercises are one of the best ways to ease stiffness, improve flexibility and reduce hip pain. Tight hip flexors, inner thighs and outer hip muscles are common from sitting too long, poor posture or overuse, which can limit movement and cause discomfort in the hips, back and knees. Hip muscle tightness is often linked to hip conditions such as hip bursitis, hip tendonitis and muscle strains.

The best hip stretching exercises help lengthen tight muscles, improve hip mobility and restore balance around the joint. Whether you are doing hip flexor stretches, inner hip stretches or outer hip pain stretches, focus on moving slowly, holding each stretch for 30 seconds, and breathing deeply. Hip joint pain stretching exercises work most effectively when combined with hip strengthening exercises.

With regular practice, hip pain stretches can make your hips feel looser, stronger and more comfortable. Consistency is key — a few minutes a day of gentle hip muscle stretches can make a big difference to how you move and feel, helping keep your hips flexible, balanced and pain-free.

You may also be interested in the following articles:

• Front Hip Pain
• Inner Hip Pain
• Outer Hip Pain
• Upper Thigh Pain
• Hip Pain At Night
• Knee Pain Diagnosis Charts

Related Articles

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Medical & Scientific References

1. The Influence of Stretching the Hip Flexor Muscles on Performance Parameters. A Systematic Review with Meta-Analysis. International Journal of Environmental Research & Public Health
   
   
2. Improved Hip Flexibility and Gluteal Function Following a Daily Lunge-and-Reach Stretching Intervention. International Journal Of Sports Physical Therapy
   
   
3. The Effect Of Static Stretching Exercises On Hip Range Of Motion, Pain, And Disability In Patients With Non-Specific Low Back Pain. Journal Of Experimental Orthopaedics
   
   
4. Stretches For The Hip. Cambridge University Hospitals NHS Foundation Trust

Last Updated: November 4th, 2025
Next Review Due: November 4th, 2027