3 Hip Stretches Everyone Should Be Doing (But Probably Isn't)

Tight hips are the likely culprit if you have any of these symptoms, including if your hips feel locked up after a long day at your desk, your lower back aches for no reason, or your squats and lunges simply feel "off.If your hips feel locked up after a long day at your desk, your lower back aches for no reason, or your squats and lunges just feel "off" - it's almost certainly because your hips are tight. The good news? It doesn't require a gym, a trainer, or an hour of free time to fix. The 3 targeted hip stretches (kneeling quad stretch, pigeon pose, and the standing hip flexor stretch) target all major muscle groups around the hip joint and can really transform the way your body feels in just a few weeks.

The Kneeling Quad Stretch - More Powerful Than the Standing Version

Most people perform a standing quad stretch, and that's it. However, if you sit for extended periods or work out intensely, the kneeling quad stretch is the upgrade you need for your workout.

If you are a runner, cyclist, or desk worker, you will find that the kneeling quad stretch is your secret weapon for tight quadriceps. This is a powerful stretch that works the quadriceps and also provides some welcome attention to your hip flexors. It provides more flexibility than standing versions, stretching more deeply for maximum flexibility of the quad and hip flexor muscles, and corrects muscle imbalances caused by sitting too long.

Muscles targeted:

The quadriceps (front of thigh), four muscles including the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. The iliopsoas muscle group (psoas major and iliacus) is also stretched. These are involved in hip flexion and stabilization of the lumbar spine.

How to perform:

Kneel on right knee and place left foot in front of body, left leg bent 90 degrees. Step your front foot an inch or two further out, with space to comfortably lean forward. Keep back straight, push hips forward, left knee should move forward over toes, but not past them. Hold for 30 seconds, repeat on each side.

If you want a deeper version, extend your back foot with the same foot and pull towards your buttocks. This is a combination of a kneeling quad stretch and a hip flexor release for a full stretch.

Why it matters:

The kneeling quad stretch adds an increased stretch by positioning the hip in a more extended position. This is especially good for people who sit a lot or have tightness in the quads and hip flexors. Its use can help prevent muscle strains and injuries by keeping muscles elastic and joints healthy, and can also help muscles recover and minimize post-exercise soreness.

Tip:

Always put a folded mat or cushion under the back knee. This is a minor change that can make a huge difference when it comes to comfort and being able to hold the stretch longer and more consistently.

Pigeon Pose is the most effective hip opener in yoga.

Don't be put off by the yoga label. Pigeon pose stretches your glutes for faster muscle recovery, releases the lower back and enhances hip mobility. It is one of the most essential stretches you can perform for your back and hips, which will improve your jumps, sprints, and squats.

Sitting for too long makes muscles short and tight, which can lead to discomfort in the hips and in the lower back, and knees. The hip joint takes a lot of weight during our normal movement, and one of the best stretches to alleviate this strain is the pigeon pose.

Muscles worked:

Pigeon pose stretches your hip, back, glutes, and front of your thighs, targeting the hip flexors, the gluteus maximus (the largest glute muscle, which is responsible for hip extension), the gluteus medius and minimus (which help stabilize your pelvis), and the piriformis (this is a small but important muscle that's deep in your glutes).

How to do it:

Start on all fours with shoulders over your wrists and knees under your hips. Slide left knee towards left hand, cross left foot over body between right hand and right knee. Rotate the left hip so that the inner thigh is facing up and the outer thigh is facing down. Straighten the toes of the right foot as straight as possible, and relax the hips towards the floor. Place your hands a couple of inches ahead of the bent leg and use your upper body to assist in squaring your hips straight forward. Maintain the position, lengthening the chest forward on the inhale, and lowering the hips towards the floor on the exhale.

Hold for 30-60 seconds on each side. If you want a deeper stretch, bend forward over the front shin and place your forehead on the mat or on your fists.

For beginners:

Put a pillow or cushion under the glute of the bent leg to lower the floor to you and maintain a square pelvis. Another variation is to form a Z-shape with the legs (sitting on the floor with both knees bent at 90 degrees), this is to open the hips from both sides.

Why it matters:

One week of sitting at a desk and getting tight hips and lower back pain, but then performing the pigeon stretch in the morning and evening, can make a noticeable difference in glute and hip looseness, lower back pain, and overall mobility. Stretches all the muscles that shorten and tighten from sitting so much.

The Standing Hip Flexor Stretch - The One You Can Do Anywhere Anytime

The standing hip flexor stretch is different from floor stretches in that it requires no setup. No mat, no floor space, no gear. This hip flexor stretch is one of the most accessible and effective exercises to fight the modern-day hip tightness epidemic. This version is not done on the floor, which means no mat or space is required, and can be done anywhere, anytime - easily fitting into even the busiest schedule.

What it works:

It works on the iliopsoas, a deep muscle that joins the spine to the femur. It is a prime mover to flex your knee and is often shortened by sitting. In addition to this, the rectus femoris (which is part of your quadriceps) is also stretched. Your core stabilizers are engaged to prevent you from arching your back, and your glute on the front leg is used to keep you balanced.

How to do it:

Start in a standing position with your feet hip-width apart. Place one foot forward and lower the front knee slightly. Place one foot forward with the front knee bent slightly and the back knee straight. Hips forward until stretch is felt in the front hip of the back leg. Maintain an upright chest and hold for a couple of seconds. Step back and back to the starting position with the front foot pushing through.

The one thing that is most important to remember: tuck your pelvis - as if you are pointing your tailbone toward the ground. Doing core and glutes will protect your spine and shift the stretch to the proper location. If you feel a pinch in your lower back, then you're arching, not tucking.

Benefits:

Instant release from sitting for long periods or exercise opens up the tight hip flexors that are often the source of lower back pain, reduces strain on lower back and knees, and directly targets muscular imbalances that can be a source of lower back pain, lack of glute activation, and even gait issues.

Tight hip flexors can make getting the pelvis to rotate easier, and may lead to other issues like lower back pain. Regular stretching will help to loosen tightness, improve flexibility, and range of motion.

The Bottom Line

The three stretches work the hip on all planes: the front (kneeling quad stretch), the deep external rotators and glutes (pigeon pose), and the iliopsoas (standing hip flexor stretch). The kneeling quad stretch is paired with other stretches to achieve full hip mobility. Try including the standing hip flexor and pigeon pose. If done every day, you'll be looking at about 8-10 minutes of a much looser, more resilient lower body. You'll feel the difference in your hips, knees, feet, and lower back.