Hip pain relief is possible, and it doesn’t have to take hours! If you’re struggling with discomfort, stiffness, or tightness in your hips, simple 10-minute hip exercises can make all the difference. 

Whether you’re sitting too much, working out hard, or just feeling the effects of aging, a hip flexibility routine can loosen tight hips and bring back comfort in your daily movements. A well-structured hip mobility workout can help release tension, improve flexibility, and enhance overall movement. These targeted hip exercises will relieve hip stiffness, improve range of motion, and help you feel your best.

It’s no secret that fixing stiff hips requires consistency, but the good news is that it doesn’t have to be complicated! These hip pain exercises are gentle yet effective and can be done from the comfort of your home. 

With just a few minutes each day, you’ll experience more freedom in your movements, reduce discomfort, and even prevent future pain. Let’s get started with this hip flexibility routine that will get your hips feeling brand new!

Why Do Hips Get Stiff and Tight?

If your hips feel locked up, you’re not alone. Sitting for long hours, poor posture, and a lack of movement all contribute to hip stiffness. The muscles surrounding the hip joint, like the hip flexors, glutes, and hamstrings, can become tight from overuse or inactivity.

When these muscles shorten and weaken, they pull on the hip joint, limiting movement and causing discomfort. Hip mobility exercises are essential to counteract this stiffness, ensuring smooth and pain-free movement.

Additionally, weak core muscles, improper form during workouts, and even stress can impact hip mobility. Tight hip flexors can also lead to lower back pain, knee discomfort, and even issues with balance and stability. That’s why performing hip pain exercises regularly is key to relieving hip stiffness and improving flexibility.

8 Powerful Hip Exercises & Stretches For Flexibility & Mobility

This hip flexibility routine includes eight powerful hip exercises and stretches designed to loosen tight hips and enhance mobility. Each stretch should be performed for at least 30 seconds on each side. If you have time, you can repeat the routine twice for deeper relief.

1. Butterfly Stretch

Start by sitting on the floor with your knees bent and feet together. Hold your feet with your hands and gently press your knees toward the ground. Take a deep breath in, and as you exhale, lean forward slightly to deepen the stretch.

With each breath, try to relax into the movement, allowing your hips to open further. This classic stretch enhances hip flexibility and alleviates tightness.

2. Seated Knee Rotations

Sit with both knees bent at 90-degree angles, keeping your hands behind you for support. Slowly rotate your knees from side to side, ensuring that both knees touch the floor if possible.

If you can’t go all the way down, don’t worry, just move within your comfort range. This movement is excellent for increasing hip mobility and training your joints to move more fluidly.

3. Hip Flexor Stretch

Kneel down on one knee with the other foot forward, forming a 90-degree angle. Shift your weight forward slightly to feel a deep stretch in your hip flexors.

Inhale deeply, and as you exhale, push a little further into the stretch. Place your hands on your hips or the ground for added stability.

This stretch is essential for counteracting the tightness caused by prolonged sitting.

4. Figure 4 Stretch

Lie on your back and place your left ankle over your right knee, forming a “figure 4” shape. Hold onto your right thigh and gently pull it towards your chest.

Keep your left knee pushed outward to maximize the stretch. Take deep breaths, allowing your body to sink deeper into the movement. Repeat on the other side.

This stretch is particularly beneficial for those with tight glutes and hip restrictions.

5. Internal Rotation Exercise

Return to the seated position with your knees at 90-degree angles. This time, focus on lifting your foot while keeping your knee grounded.

Hold the position for 10 seconds, then release slowly. If this feels too challenging, try lowering onto your forearm for support.

This movement is excellent for improving hip stability and strengthening internal rotator muscles.

6. Glute Bridge

Lie on your back with your knees bent and feet flat on the floor. Position your feet slightly turned inward, then press through your heels to lift your hips towards the ceiling.

Squeeze your glutes at the top and slowly lower back down while maintaining the contraction. This exercise helps strengthen the hip muscles, improve stability, and support overall movement.

7. Supine Twist

While lying on your back, bring both knees into your chest and let them fall gently to one side. Extend your arms outward for balance and hold the position while breathing deeply.

This movement relieves tension in the lower back, promoting relaxation and increased flexibility.

8. Cool-Down Stretches

End your routine by bringing your knees to your chest, rocking gently to release any remaining tension. Flex your feet back and forth, then rotate your ankles in circular motions to enhance mobility.

This final step ensures that your hip mobility workout leaves you feeling refreshed and ready to move with ease.

READ ALSO: Stiff & Sore? This 8-Minute Full Body Seated Stretch Routine Will Give You Instant Relief

How Often Should You Do These Hip Exercises?

For the best results, aim to do these 10-minute hip exercises at least 4–5 times a week. If your hips feel extremely tight, daily stretching can accelerate improvements.

The more you practice these tight hip stretches, the faster you’ll notice increased flexibility and relief from hip pain.

Over time, you’ll find that your hips move more freely, everyday activities become easier, and stiffness becomes a thing of the past.

Combine these hip exercises with regular movement, strength training, and good posture habits for long-lasting relief.

READ ALSO: Best Stretching Exercises for Arthritis to Reduce Pain and Stiffness

Final Thoughts

You don’t have to live with stiff and tight hips! Adding this quick and effective hip flexibility routine to your day can bring noticeable improvements in how your hips feel and move.

A few minutes of hip exercises can help restore comfort, mobility, and freedom in your body.

Stay consistent, listen to your body, and enjoy the benefits of increased flexibility and pain-free movement.

Explore More

You should also try this effective workout: Effective Stretching Workouts to Improve Your Flexibility & Mobility

For a more organized workout routine, you can also check out our 14-Day Glow-Up Fitness Challenge, which includes strength training, low-impact cardio, mobility exercises, stretching, and balance exercises that you can do to keep flexible and fit.

You can also check out the Fabulous50s Youtube channel for some amazing mobility workout routines.