Are your hips in need of some release? I have just the stretch for you. The best part? It can be done in various positions—sitting on a chair, on the floor, lying down, or standing—so you can choose what feels best for you.
While many stretches target the hips, the ones I’ve selected also focus on the glutes, which can add to hip discomfort when tight. Because these stretches are so well-rounded and effective, I make sure to include at least one of them in every class I teach!
Consider adding these stretches to your routine if you:
- Sit for prolonged periods: This is a common cause of tightness in the hips.
- Engage in physical activity, especially uphill climbs or stair climbing: This type of activity causes the glutes and hips to tighten.
- Experience:
- Discomfort in the hips
- Limited hip mobility: Tight glutes and hips can restrict hip mobility, making actions like squatting, lunging, and even sitting on the floor with legs crossed challenging.
- Lower back pain: Tight glutes and hips can contribute to lower back pain by pulling on the muscles surrounding the pelvis.
Note: Since the body is so interconnected, several of these reasons would also be signs your hamstrings would benefit from stretching. Click here to find the perfect hamstring stretch for you.
Looking for a perfect way to slow down, unwind and ease stiffness? Get your free copy of my ✨7-Minute Relaxing Yoga Stretch Reset✨ video below:
5 Variations of My Go-To Hip and Glute Stretch
1. Seated on a Chair
Start by sitting on a chair with your feet hip distance. Bring your right ankle to rest on your left thigh. First focus on relaxing your right hip as much as possible, then keep a straight spine and gently lean forward by hinging at the hips. Once you start to feel the stretch in your right glute and hip, you can allow your spine to round and rest your hands or forearms wherever comfortable on your right leg as you hold the stretch. Hold for 30-60 seconds then repeat on the other side.
Tip: If it is challenging to lift your ankle across your thigh, you can use a yoga strap to help guide the ankle across your thigh. BUT, take care to protect your knee by doing so slowly and gently (don’t yank it up with a quick motion!).
2. Seated on the Floor with Legs Crossed
Sit on the floor and cross your legs with your right leg in front. Hinge at the hips and lean forward, maintaining a straight back. Once you start to feel the stretch in your right glute and hip you can allow your spine to round and walk your hands away from you as you lower your upper body further. Hold for 30-60 seconds then repeat with your left leg crossed in front.
Tip: If it is difficult to sit up straight, sit on a pillow or two. This will raise your hips and should make sitting tall easier, and put you in a better starting position so you’ll be more likely to stretch effectively.
3. Laying on Your Back – Using Your Hands
Lay on your back with your feet planted and knees towards the ceiling. To stretch your right hip and glute, cross your right ankle over your left thigh, then clasp your hands around it and pull it towards you. Try to keep your hips and lower back relaxed as you hold this stretch. Hold for 30-60 seconds then repeat on the other side.
Tip: If it’s difficult to reach around your thigh you can use a strap to help bring it toward you
4. Laying on Your Back – Using The Wall
This option is similar to the previous one, however, it’s extra relaxing since you don’t have to use your arms to hold your leg. Sit with your legs up the wall, and cross your right ankle over your left thigh. Start to slide your left foot down the wall, which will cause your left thigh to move closer towards you and deepen the stretch in your right hip and glute. Find a position where you feel a good stretch and try to completely relax as you hold for at least 30-60 seconds. To come out of the stretch slide your left foot back up the wall, and uncross your right leg. Repeat on the other side.
Tip: To get into position with your legs up the wall, first sit with your side close to the wall and feet planted on the floor. Lay down on your other side, then transition to lying on your back with your legs extended up the wall.
The closer you sit to the wall, the deeper the stretch will be, so experiment to find what distance works best for you.
5. Standing Using an Elevated Surface
Stand in front of an elevated surface, such as a table, bar stool, or the back of a couch (make sure it is stable). Lift your right knee and use your hand to help guide your lower leg to rest across the surface, so your right foot is in line with your left hip. Keeping a flat back, hinge forward from your hips until you start to feel the stretch in your right hip and glute. You can then allow your spine to round as you lower your upper body further over your leg and rest your hands or forearms where comfortable.
Tip: Aim for a surface a few inches lower than your hips.
Slow and Gentle
Experiencing some discomfort when stretching is normal, however, you should never feel sharp pain. Always move slowly and gently because it allows you to safely find the point where you are getting a good stretch without overdoing it. If you ever aren’t sure, it’s best to err on the side of caution. Overstretching can cause injury which often takes weeks or more to recover from.
Feel free to experiment with these variations and discover which one works best for you! The hips are prone to tightness, and stretching them can ease issues like lower back pain, poor posture, and limited mobility and discomfort. I know it isn’t always easy getting started, but taking the time to stretch is always well worth the effort!