Best Hip Stretches

Full range of movement in the hips is essential for lower-body strength training, running performance and general ease of movement…

These are some of the best hip stretches for increasing mobility, suggested by personal trainer, running coach, fitness consultant and co-founder of Track Life Ldn, Omar Mansour.

Related content:

1. Resistance Band Upper-Body Workout
2. Best Dumbbell Back Exercises
3. Post-Workout Mobility Routine

Best hip stretches

1. Lunge Hip Flexor Stretch  
2. Butterfly Stretch  
3. Pigeon Stretch  
4. 90/90 Stretch 
5. Wide-Angle Seated Forward Bend  
6. World’s Greatest Stretch  

Lunge Hip Flexor Stretch  

Recommended hold: 30-45 secs each side

• Kneel on a mat with both knees, then place one foot forward so that you have a 90-degree angle at the hip and knee.
• Keeping your torso upright, lean forward until you feel a stretch through your groin and into your hip flexors.
• To increase the stretch in your hip flexor, tilt your pelvis under and squeeze your glute.  

Butterfly Stretch  

Recommended hold: 30 secs

• Start in the seated position. Have the soles of your feet together and bend your knees.
• Gently place your palms on the inside of your lower thighs and apply pressure until you feel the stretch in your groin.
• Lengthen your spine and torso.  

Pigeon Stretch  

Recommended hold: 45-60 secs

• Start in a low lunge with your right leg forward and bent at 90 degrees and your left leg behind it.
• Move your right foot behind your left hand and lower down to the floor. Shift your left leg back a bit for extra room.
• Make sure your left toes, heel, ankle, knee and hip are in the same line.
• Keep your torso up and fold forwards as far as you can. 

90/90 Stretch 

Recommended hold: 30-45 secs

• Sit on the ground with your knees bent in front of you, wider than shoulder distance apart.
• Rotate one leg into internal rotation and the other into external rotation. Your thighs should be 90 degrees to each other.
• You can reposition the body to achieve this angle if needed.  

Wide-Angle Seated Forward Bend  

Recommended hold: 45-60 secs

• Start in the seated position with your legs wide and straight.
• Lengthen up through your spine.
• Bend forward from your hips and place your hands between your legs on the floor.
• Slowly exhale as you start to walk your hands forward. 

World’s Greatest Stretch  

Recommended hold: 30 secs

• In a high plank position, step your right foot towards the outside of your right hand.  
• Move your right elbow inside towards your right foot, then rotate and reach for the ceiling.
• Return to the start and repeat on the other side.