If You Spend A Lot Of Time Sitting Hip Stretches You Need In Your Life


If you spend a lot of time sitting (I'm talking to you, fellow desk-job-workers), your hips have probably let you know that they're not happy about it. In fact, I don't know too many people who couldn't benefit from doing hip stretches on the regular.

You see, the more time you spend sitting, the tighter your hip flexors get. Meanwhile, your glutes become less and less able to fire up properly. It's a recipe for a whole lotta discomfort. You might experience lower back and knee pain since both of these areas compensate for dysfunction and weakness in the hips.


it should come as no surprise, then, that hip-focused stretches and strength moves should make regular appearances in your workout routine.

In addition to adding the following hip stretches for women to your warmups and cool-downs, you can also string a few of them together for quick stretch breaks throughout the day. I guarantee your hips with thank you big time.


Time: 5 Minutes 

Equipment: None 

Good for: Hips 

Instructions: Choose three static and/or dynamic hip stretches from the list below. Hold or perform each for 20 to 30 seconds, repeat on the opposite side if necessary, then continue onto the next. Once you've completed all three stretches, repeat twice more for a total of three hip-opening rounds.

1-High Lunge


1-High Lunge

How to: Start standing in front of the mat with feet under hips and arms at sides. Fold forward, place fingers on the floor, and step left foot to back far enough that right knee can bend to 90 degrees. Lift torso up until shoulders stack over hips, then extend arms overhead. 

Don't forget to repeat on the other side!

2-Hip Rotations


2-Hip Rotations

How to: Start in a standing position, with feet just wider than hips. Bend arms and place hands behind head. Pull right foot up off the floor, bending the knee and drawing it in towards the chest, out to the side of the body, and back down to the starting position. Repeat with left leg and continue.

3-Kneeling Hip Flexor Stretch


3-Kneeling Hip Flexor Stretch

How to: Start in a kneeling position with right foot forward and left knee on the floor. Press hips forward slightly, engaging left glute and core to release left hip. 

Don't forget to repeat on the other side!

4-Alternating Low Lunge with Rotation


4-Alternating Low Lunge with Rotation

How to: From a high plank, bend left knee, and bring left foot forward to rest outside of left hand. Then, lift the left arm into the air and twist the torso toward the left leg. Replace hand on the floor and step back to high plank, then repeat on right side and continue.

5-Low Lunge


5-Low Lunge

How to: Start in a forward fold. Then, step left foot backward until leg is straight. Tuck left toes and keep heel high while bending the right knee to 90 degrees and lifting up to balance on fingertips. Lower back knee and shin onto the mat and sink hips forward. 

Don't forget to repeat on the other side!

6-Toe Touchess


6-Toe Touchess

How to: Start standing with feet wider than hips. Bend right knee, leaving left leg straight, and reach down toward right toes with the left hand. Then, keeping hips low, bend the left knee and straighten the right leg to reach toward left toes with a right hand. Repeat.

7-Happy Baby


7-Happy Baby

How to: Start lying on back with knees bent, feet flat on the floor, and arms at sides. Draw knees toward chest outside of ribs with legs bent and soles of feet facing the ceiling. Bring arms inside of legs and grab big toes. Gently pull knees toward the floor.

8-Knees Lift


8-Knees Lift

How to: Start standing position with feet wider than hips. Bend arms and place hands behind head. Bend right knee and lift right leg up toward elbow. Return to standing, repeat with left leg, and continue.

9-Butterfly


9-Butterfly

How to: Start seated with legs together and bent, feet flat on the floor, hands hugging knees, and spine long. Open legs like a book, bring soles of feet together and grasp toes. Push knees down toward mat and reach chest forward slightly.

10-Hip Flexor Rainbow


10-Hip Flexor Rainbow

How to: Start in a half-kneeling position with left foot forward and right leg back with the right knee, shin, and foot flat on the mat. Press hips forward slightly, rest right hand on the left thigh, and reach left arm straight out in front of you. From here, reach a left hand back toward the right foot, keeping the arm straight. Then, extend the left arm back out in front of the torso, and repeat. 

Don't forget to repeat on the other side!






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