The 5 Hip Mobility Exercises That Ease Pain and Stiffness in Minutes

If you’re like us, you probably spend a good portion of your day sitting down. The result? Stiffness and pain in your hips. That’s where hip mobility exercises come in. With the right stretches, you’ll go from stiff and uncomfortable to limber and pain-free in no time. Keep reading to learn the best exercises for hip mobility, and check out beginner-friendly videos to follow along.

What tight hips feel like

When you have tight hips, the main thing you’ll notice is hip pain or discomfort in your groin or lower back. 

“Even though people have tight hips, symptoms may present in other areas, such as low back pain/tightness, knee pain and foot pain,” explains Colin Trigellis-Smith, an Osteopathic practitioner at Qi Integrated Health. “This is due to the increased demand on other areas of the body, as the hips are not able to move and utilize the strong hip muscles such as the gluteus maximus and medius.”

Physical therapist Devin Trachman PT, DPT, MTC, OCS, clinic director for PTCentral, says “other symptoms include stiffness or tightness that causes limited range of motion after prolonged inactivity or during activities like squatting. [You may also feel] instability or fatigue with activities like walking for prolonged periods, climbing stairs, jumping or running.”

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What to know before doing hip mobility exercises

“Fifteen muscles cross the hip joint to help move or stabilize it,” Trachman says. “Therefore, it’s extremely important that this joint moves correctly — without overcompensating or muscle imbalances — to avoid pain.”

You’ll also need to move your pelvis to improve hip mobility, Trigellis-Smith adds. “Often just focusing on moving the femur [thigh/leg] can cause discomfort in the hip for a lot of clients, so getting the pelvis to move in all different planes of motion is more comfortable and allows motion to occur in the hip,” he explains. 

Also important: Start small. Big stretches or exercises usually only move the hip joint, not the muscles. Trigellis-Smith suggests starting small and gradually increasing the movements to get the most benefits. 

The best hip mobility exercises

“Hip mobility exercises can help reduce your chance of injury, improve your posture, and improve your overall athletic performance and functional mobility,” says Trachman. 

Here, easy hip exercises that improve mobility and flexibility. You can do them from the comfort of your home three to four times a week:

1. Butterfly stretch

Trachman says this stretch targets the abductors and the hips.

1. Lie on your back and place your feet and knees together, arms straight at your side. 
2. Keep your feet stationary and slowly open your knees, letting them fall to either side. 
3. Perform slowly, holding for five to 10 seconds.
4. Repeat 10 times or until you feel relief.

2. Supine pelvic tilts

“This exercise moves the pelvis and ensures that your lower back doesn’t work too hard,” says Trigellis-Smith.

1. Lie flat on your back with your knees bent and feet flat on the ground. 
2. Place your hands on your pelvis/waist, then feel your pelvis tilt forward and make sure your tailbone stays on the ground. 
3. Tilt your pelvis backward in a relaxed way. Make sure your abs don’t crunch hard and your glutes are relaxed.
4. Repeat this 10-15 times.

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3. Half-kneeling pelvic rocks

Both Trigellis-Smith and Trachman agree that this exercise is good for improving your range of motion as it works the hips, back and abdomen muscles. 

1. Kneel on your right knee, then bend your left leg at a 90-degree angle and place your foot to the side of your body. 
2. Rock your body towards your knee that’s out to the side, feeling weight transfer to your foot while staying tall. Trigellis-Smith says to “only go as far as you can without having to lean your upper body forward or side to side.” 
3. Push back to the starting position.
4. Repeat 10-15 times on each leg.

4. Bridges

“These help strengthen the gluteus maximus, hamstrings, and hip flexors,” says Trachman.

1. Lay on your back with your legs bent and feet flat on the floor.
2. Push through your feet to raise your hips in the air, and squeeze your butt at the top. 
3. Hold for two to three seconds, then slowly lower.
4. Repeat two sets of 10 repetitions each.

5. Isometric hip abduction

Trachman shares that this exercise targets and strengthens your adductors.

1. Lie on your back with your legs bent. 
2. Place a small ball or pillow between your knees.
3. Squeeze your knees into the ball and hold for five seconds before slowly releasing. 
4. Repeat two sets of 10 repetitions each.

To help relieve other body pain and stiffness:

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.