Tight hips are incredibly common. It may be from exercise, sitting a lot, or simply genetics (or a combination). Our hips are the connection between some of the biggest muscles in our bodies in our legs and our backs. Tight hips can cause a number of issues and discomforts, as well as limiting our ability to perform in daily life or our favorite sports/activities.

The good news is there are plenty of things you can do to increase the range of motion and strength in your hips! Here are a few of my favorite hip mobility exercises you can do at home. Before I jump into them though, a few tips.

Especially if you’re new to mobility or hip mobility, start small! Don’t overdo it, as you may injure yourself. Stay in your comfort zone, and listen to your body.
Set aside time to dedicate to hip mobility. Find a place free of distraction as much as possible, and really allow yourself to focus on the exercises to get the most out of them.
Move slowly, focusing on form. As discussed in my post What is Mobility?, we don’t use momentum to increase the range of motion. Move in a slow and controlled way. This will help keep your body safe from injury and increase strength as you move.
Treat it like exercise. With any mobility, it is most effective to repeat the exercises. Try doing each one at least 3 times with at least 30 seconds of rest between each set.

Don’t forget to check out some of my favorite hip exercises to build strength as well!

1. Frog Squat

The frog squat is a great way to target quite a few different parts of your lower body. A frog squat improves mobility in the hip abductors and flexors, as well as the ankles and knees. It’s not the best place to start for true beginners, but if you’re able to do this exercise it can be greatly beneficial.

Begin with your feet slightly wider than shoulder width apart. You can turn your feet out slightly, and make sure your knees align over your ankles through this mobility exercise.
Keeping your weight evenly distributed through your feet, bend your knees and lower your butt toward the floor. Your heels may be tempted to lift, but this is best done with heels flat on the floor.
Moving slowly downward, go as far as you are able to comfortably. You may feel this exercise in your abductors or flexors, or perhaps both.
You can hold the position down for 15-20 seconds, using your elbows to gently press your knees outward.
Slowly press yourself upward to standing again, take a rest, and repeat!

2. Standing Hip Circles

Hip circles are a fairly simple hip mobility exercise that can be easily utilized. My students who run often do standing hip circles before every run, as they really help open up the hips.

Begin by standing upright with your feet hip width apart.
You may bend the knees slightly as you slowly rotate your hips. Remember to use your muscles and control, not momentum as you move your butt around in a circle.
Do a few hip circles in one direction, then switch directions before taking a rest.

3. Tabletop Hip Circles

Tabletop hip circles are another great hip mobility exercise that I use frequently with my students. It is great before a workout to help warm up and open the hip joint and muscles surrounding your hip.

Begin on all fours, hands and knees. Keep your hips over your knees and your shoulders over your hands.
Keeping your pelvis in line with the floor (not arching the back either way), begin by engaging your glute. Lift that leg up and out to the side (like the fire hydrant pose).
Slowly draw a circle in the air with your knee. Go as high and far as you’re comfortable without arching your back or tilting your pelvis.
Switch the direction of the rotation, starting up and back and ending off to the side.
Repeat on the other side.

4. 90/90

The 90/90 is somewhat of an active stretch more than a mobility exercise, but I’m including it anyway! As an active stretch, you are using your muscles which will help with the range of motion of your hip. It can be hard for those with tight hips, so be prepared!

Sit on the floor (or bed or yoga mat) with knees bent and the feet on the floor in front of you.
For more support, you can put your hands on the floor on either side of you. If you want more of a challenge you can hold your arms out in front of you.
Slowly move both of your knees to one side, dropping to the floor or as close as you’re able.
You may hold here at the bottom for a few seconds before rotating them back up to the other side.
Continue this windshield wiper motion a few times, moving slowly and trying to control your movements.

5. Lunge to Half Split

The lunge to half split is a great mobility exercise for your hips, as well as a stretch for both the hamstrings and quadriceps. If you have really tight legs, this exercise may be difficult. You also might skip this exercise if you have knee problems.

Begin on all fours. With your hips over your knees and shoulders over your hands, take your right foot and place it up between your hands.
Move into a low lunge position, keeping your right foot under your right knee. If it’s helpful, move your left leg back a few inches to get a deeper lunge. Keep the left toes pointed backward. You may use yoga blocks or something similar for your hands if they do not reach the floor.
Lift your torso up as much as is comfortable. You should feel this in the hip flexor area on the inside of your hips.
Slowly, with an exhale, move your butt backward into a half-split. This will give your hamstring and glute a stretch in the right leg (that is forward).
You can hold each position for a few seconds, and move between them with controlled movements.
Repeat on the other side!

6. Leg Swings

Another relatively simple one, leg swings are a great hip mobility exercise to use before workouts. They really warm up the muscles and open the hips before running or using your legs.

Begin by standing with your feet together. You might do this next to a doorway or wall to help you balance.
Starting with one leg, swing the leg forward and back. Remember to move slowly, not letting momentum take over. Keep your core engaged and back straight, just moving from the hip.
After a few reps, you can also move your leg out to the side and inward to the side of your other leg.
Repeat on the other side.

7. Lunge Twist

Finally, we have the lunge and twist. I’ve heard this called the “World’s Greatest Stretch” quite a bit. My students who surf and rock climb do this mobility exercise daily. It really is one of the best mobility exercises you can do as it targets not just your hips but the glutes, hamstrings, shoulders, and back.

Begin in a pushup position. Engage your core and keep your hands under your shoulders.
Bring your left knee up toward your left armpit and place your foot on the ground next to your left hand.
Keeping your right leg as straight as possible, activate the right glute.
Lift your left hand (same side as the forward leg) and reach it toward the roof. Try to keep your hips and knees as straight and still as possible.
You can hold at the top for a moment, and repeat 10-15 times on each side.

For more mobility exercises and routines, check out my Stretching and Mobility Programs.

More Hip Exercises

Featured