7 Hip Mobility Exercises to Build Strength and Flexibility

If you’ve been dealing with hip pain or tight hips, you’re not alone. It’s a common issue that can be caused by commonplace things, from sitting for a long time to jogging and more. And as Shakira famously said, (stiff) “hips don’t lie.” But hip mobility exercises can help.

Hips play a crucial role in overall mobility, and when they’re stiff or uncomfortable, it can affect everything from your workouts to daily activities.

The good news is that hip-stretching exercises can help you start feeling better. Of course, it’s always best to speak with a healthcare provider before jumping into any exercises — especially if you’re recovering from surgery or injury. Following a physical therapist’s guidance can help you avoid re-injury.

Ahead, we’ll outline hip mobility and strengthening exercises you can do in the comfort of your own home. Let’s dive in.

Your hips play a vital role in how you move — they act as a bridge between your lower body and upper body.

Hip mobility is a fancy way of describing the ability to move your hips freely. So good hip mobility means being able to use your full range of motion without feeling tightness or pain, which is essential for everything from walking to dancing.

Unfortunately, lots of things can interfere with hip mobility or cause pain, including:

• A sedentary lifestyle

• Sitting for long periods with poor posture

• Weaker core muscles or overall muscle strength

• Past injuries, surgeries, and misalignments in pelvic and hip structure

• Sciatica, osteoporosis, and hip labral tears

• Inflammation or overuse of hip muscles

The good news? There’s a wealth of exercises and stretches designed to help you rebuild and enhance your hip mobility.

But again, it’s always best to work with a pro, like a healthcare specialist or physical therapist, to make sure it’s the right choice for you.

Strength training is important for overall fitness. Experts agree it’s best to incorporate strength training workouts into your routine a couple times a week.

Hip exercises can fall into that category and can make up part of your weekly workout program.

Implementing them into your exercise routine is a smart move if your physical therapist or healthcare provider encourages you to do so. Why? Hip mobility exercises can:

• Restore range of motion. Hip exercises can help bring back the full range of motion in your hip joints after injuries, which supports your lower back and posture.

• Boost balance. Improved balance from hip exercises can help keep you steady and confident in your movements, especially if you’re recovering from specific injuries or surgery.

• Ease tightness. By loosening tight muscle groups in your hips and back, these exercises can make daily activities much more comfortable, whether you’re bending down to pick something up or enjoying a leisurely stroll.

• Enhance flexibility. Regularly working on your hips can improve flexibility, allowing for smoother, more fluid movements.

• Alleviate discomfort. Hip exercises may also help reduce stiffness and discomfort in both the hips and lower back, promoting greater overall comfort.

• Support overall fitness. Strength training is crucial for maintaining overall fitness, and experts recommend incorporating strength workouts into your routine a couple of times a week.

Here’s the scoop: Hip mobility stretches are great for improving flexibility and warming up your muscles, while strengthening exercises are designed to build and maintain lean muscle mass.

Combining both types of movements is key, as flexibility and strength are essential for optimal mobility.

Another important distinction is how you do them. Stretches for hip mobility involve holding a position — ideally for about 30 seconds — while strength training consists of repeated movements that build endurance and strength.

The best hip mobility exercises include:

• Hip rotations

• Seated hamstring stretch

• Knee-to-chest stretch

• Standing figure-four stretch

• Hip bridges

• Lateral leg raises

• Lunges

These are great exercises and hip stretches for women and men alike, whether you’re a beginner or a seasoned fitness enthusiast.

1. Hip Rotations

These can help strengthen your external rotators — a group of muscles in your pelvis, buttocks, and legs that help you rotate and stabilize your hips.

Here’s how to do them:

• To get in starting position, stand with your feet shoulder-width apart and your hands on your hips.

• Slowly make large circles with your hips clockwise, keeping your torso as steady as possible.

• After a few clockwise circles, swap directions and do counterclockwise circles.

Do this six to 12 times and then pause. Repeat each set two to three times.

2. Seated Hamstring Stretch

Though this mostly helps stretch out your hamstrings for greater flexibility, it can also help improve your range of motion in your knees and hips.

Here’s how to do it:

• Sit on the edge of a chair with your left foot flat on the ground.

• Extend your right leg in front of you.

• Lean forward over your extended right leg.

• Hold this position for 30 seconds and then return to your starting position.

• Repeat on the other side, with your right foot flat and your left leg extended.

Repeat these moves two to three times.

3. Knee-to-Chest Stretch

This is great for flexibility and relieving tension in your hips, hamstrings, and glute muscles.

Here’s how to do the move:

• Lie on your back with each knee bent and your feet flat on the floor.

• Bring one knee toward your chest and hold it with both hands. Make sure to keep the other foot on the floor.

• Hold this position for 30 seconds.

• Repeat the same move on the opposite side.

Repeat this exercise two to three times on each side.

4. Standing Figure-Four Stretch

This can help stretch your hip muscles, hip flexors, and quadriceps (quads), which can relieve hip and lower back pain and help with flexibility.

You may need to use a chair or railing for balance. Here’s how to do it:

• Stand with your feet shoulder-width apart.

• Place one ankle over the opposite knee (so your left knee if it’s your right foot and your right knee if it’s your left foot)

• Gently sit back into a squat position to stretch your glutes, keeping your back straight.

• Hold this position for 30 seconds and then repeat on the other side.

Do this move two to three times on each side.

5. Hip Bridges

This can help strengthen your glutes to build and improve balance and mobility.

Here’s how to do it:

• Lie on your back with your knees bent and feet flat on the floor.

• Gently lift your hips toward the ceiling as if forming a bridge.

• Hold that position for 20 to 30 seconds.

• Then, slowly lower your hips back down to the floor and pause.

Do this six to 12 times.

6. Lateral Leg Raises

Beyond targeting your hip muscles, lateral leg raises strengthen the side of your thighs.

Here’s how to do them:

• Lie on your side with your legs straight so they’re sort of stacked on top of each other. (You can support your head by laying flat on an outstretched arm or by propping it up with your hand if your arm is bent at a 90-degree angle.)

• Once you’re comfortable in the starting position, lift your top leg toward the ceiling.

• Slowly lower it back down from the hip extension.

Do two to three sets of this move with six to 12 reps on each side.

7. Lunges

Lunges help build muscle strength, but they’re also a great psoas and hip flexor stretch. Your psoas is a long muscle that connects your lower back vertebrae to the pelvis area near the inside of your thigh.

Here’s how to do it:

• Stand with your feet hip-width apart.

• Place your hands on your hips, or let them hang at your sides.

• Take a big step forward with one foot.

• Bend both knees to lower your body until they’re about 90 degrees apart. Make sure your back knee hovers just above the floor.

• Push through the heel of your front foot to return to the starting position.

If you want to really target your psoas, you can do an even deeper lunge.

If you’re a beginner, take a smaller step forward and lower your body only part way.

Hip mobility exercises and hip-strengthening moves can be a game-changer if you’re dealing with tightness or discomfort. They can help get you back on track, whether you’re just getting into working out or looking for an extra boost for your existing workout routine.

Here’s what to keep in mind as you start working on your hip muscles:

• By incorporating simple hip stretches and strengthening moves into your routine, you can restore your range of motion, improve your balance, and ease tension in your body.

• Consistency is key, so aim to make these exercises a regular part of your week.

• Consider working with a personal trainer or physical therapist to identify the best and safest mobility routine for you.

If you’re not sure which is best or if your hip pain feels serious and persistent, it’s always a good idea to talk to your healthcare provider or a sports medicine specialist. They can help identify the underlying cause and help you figure out a treatment plan.

Want more at-home strength training workouts? There are lots of ideas in our guide.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.