Hip mobility exercises
Hip mobility exercises are stretches and drills that move the hip through its range: the front of the hip and thigh, the back and outside of the hip, and the inner thigh and groin. Pick the part that feels stiff, or start with the four-minute routine that covers all three.
Start here
4-minute hip mobility routine
Five moves for the front, back and inside of the hip. No kit.
- 1Standing hip circles45 sec
- 2Kneeling hip flexor stretch1 min
- 390/90 hip switches30 sec
- 4Butterfly stretch30 sec
- 5Figure 4 stretch1 min
The moves
Hip stretches, by the part that feels stiff.
The times shown are Prep's default for each move.
Front of the hip
Hip flexor and psoas stretches
For the front of the hip and thigh. Both kneeling stretches reach the psoas, one of the hip flexors.
Back and outside of the hip
Glute and outer hip stretches
For the outer hip and glutes, and for turning the hip in and out.
Inner thigh and groin
Inner thigh and groin stretches
For opening the hips outwards. In Prep's Body view these mostly count towards adductors and groin.
Safety
Move within a comfortable range. Stop if a move pinches in the hip or groin, or causes knee or back pain. Prep does not diagnose or treat; if something hurts, see a qualified clinician.
Routines
Hip mobility routines.
Each one has a free step-by-step guide here, and plays as a timed, guided session in Prep.
Track your hips in Prep
See how often your hips get worked.
Prep times each hold, tells you when to switch sides and plans a short week around the areas you pick. Its Body view shows how often your hips get worked. It tracks the habit, not how flexible you are.
Questions
Hip mobility questions.
Which hip mobility exercise should I start with?
Start with the part that feels stiff: the kneeling hip flexor stretch for the front of the hip, pigeon pose or the figure 4 stretch for the back and outside, and the butterfly stretch for the inner thigh. The four-minute routine at the top covers all three.
How long should a hip mobility routine take?
The hip routines on this page run from about 3 to 5 minutes. The Hip Mobility routine at the top takes about four, and most single moves take 30 seconds to a minute.
How long should I hold a hip stretch?
The times on this page are Prep's defaults: 30 seconds for most moves, done on each side for one-sided moves, and 45 seconds for the Spider-Man lunge and the world's greatest stretch.
How often should I do hip mobility exercises?
Little and often is easier to keep up than one long session. Prep plans start at three short sessions a week, and the four-minute routine fits on most days.
Do I need any equipment?
Most of these moves need only floor space. The couch stretch uses a low bench or sofa.
What should a hip stretch feel like?
A comfortable stretch without pinching. In the kneeling hip flexor stretch you should feel it at the front of the hip on the kneeling side; in pigeon pose, across the outer hip and glute of the front leg.
How can I check my hip mobility?
Try the deep squat test: sit low for ten seconds and see whether your heels stay down. It takes about 30 seconds, and your ankles, hips and upper back all play a part.
Give your hips four minutes.
Download Prep for guided hip routines and a plan around the areas you pick.