If you’re looking for the best hip stretches, you’ve come to the right place. Full range of movement in the hips is essential for lower-body strength training, running performance and general ease of movement.

These are some of the best hip stretches for increasing mobility, suggested by personal trainer, running coach, fitness consultant and co-founder of Track Life Ldn, Omar Mansour.

Why are hip stretches important?

“Hip mobility is important for sport performance and everyday life,” says Mansour. “Many of us live sedentary lives, which can impact hip mobility by shortening the hip flexors and also weakening the surrounding muscles. Plus, having tight hip muscles can also impede full range of motion.”

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“By using the best hip stretches to improve your mobility, you can move more efficiently and allow your body to biomechanically be in the correct positions to make everyday movements more efficient and safe. If someone’s mobility and strength in the hips are limited, other muscles – particularly those around the lower back – will be overworked. As a result, these muscles are susceptible to injury, especially when lifting heavy loads.

“All in all, if you want to move more efficiently and boost athletic performance, you will want to have a good range of motion in the hips.”

What are the best hip stretches?

  1. Lunge Hip Flexor Stretch  
  2. Butterfly Stretch  
  3. Pigeon Stretch  
  4. 90/90 Stretch 
  5. Wide-Angle Seated Forward Bend  
  6. World’s Greatest Stretch 

Keep reading for full instructions.

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Best Hip Stretches – Instructions

Man performing a lunge flexorMan performing end of a lunge flexor
Lunge Hip Flexor Stretch  

Recommended hold: 30-45 secs each side

  • Firstly, kneel on a mat with both knees, then place one foot forward so that you have a 90-degree angle at the hip and knee.
  • Now, keeping your torso upright, lean forward until you feel a stretch through your groin and into your hip flexors.
  • To increase the stretch in your hip flexor, you can also tilt your pelvis under and squeeze your glute. 

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Man performing a butterfly stretch
Butterfly Stretch  

Recommended hold: 30 secs

  • To begin, start in the seated position. Have the soles of your feet together and bend your knees.
  • Now, gently place your palms on the inside of your lower thighs and apply pressure until you feel the stretch in your groin.
  • Be sure to also lengthen your spine and torso.  

Related content:

  1. Best stretching exercises for beginners
  2. How to speed up muscle recovery
  3. Best stretches for weightlifting

Man performing a pigeon stretch - best hip stretchesMan performing end of a pigeon stretch -
Pigeon Stretch  

Recommended hold: 45-60 secs

  • Firstly, start in a low lunge with your right leg forward and bent at 90 degrees and your left leg behind it.
  • Then, move your right foot behind your left hand and lower down to the floor. Shift your left leg back a bit for extra room.
  • Make sure your left toes, heel, ankle, knee and hip are in the same line.
  • Now, keep your torso up and fold forwards as far as you can. 

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A man performing a 90/90 hip stretch - best hip stretchesA man performing a 90/90 hip stretch
90/90 Stretch 

Recommended hold: 30-45 secs

  • Firstly, sit on the ground with your knees bent in front of you, wider than shoulder distance apart.
  • Then, rotate one leg into internal rotation and the other into external rotation. Your thighs should be 90 degrees to each other.
  • You can also reposition the body to achieve this angle if needed.

Once you’ve mastered these hip stretches, you should check out the best stretches for every body part

Man performing a wide-angle seated forward stretch - best hip stretchesMan performing end of a wide-angle seated forward stretch -
Wide-Angle Seated Forward Bend

Recommended hold: 45-60 secs

  • Firstly, start in the seated position with your legs wide and straight.
  • Then, lengthen up through your spine.
  • Now, bend forward from your hips and place your hands between your legs on the floor.
  • Slowly exhale as you start to walk your hands forward. 

Man in a press-up position - best hip stretchesMan performing the world's greatest stretchMan performing the world's greatest stretch -
World’s Greatest Stretch  

Recommended hold: 30 secs

  • Firstly, in a high plank position, step your right foot towards the outside of your right hand.  
  • Next, move your right elbow inside towards your right foot, then rotate and reach for the ceiling.
  • Now, return to the start and repeat on the other side. 

Fancy extending your stretching session? You should also check out the best daily mobility stretches for men