5 Simple Hip Mobility Exercises for Better Flexibility and Pain-Free Movement
- Folarin Babatunde PT PhD
- Nov 3
- 4 min read
Coent Rehab Blog
Folarin Babatunde PT PhD MScSEM MScPT BScPT
Tight hips can make even simple activities like walking, sitting, or bending feel uncomfortable. Whether you’re recovering from surgery, managing arthritis, or just trying to stay active, improving hip mobility can make a world of difference.
In this post, the team at Cogent Physical Rehabilitation Center in Burlington shares five easy and effective hip flexibility exercises you can do at home — no equipment required.
Why Hip Flexibility Workouts Matter
Your hips play a crucial role in almost every movement you make. Whether you’re walking, sitting, or bending, flexible hips help you move smoothly and without pain. When your hips are tight or stiff, it can lead to discomfort in your lower back, knees, and even your groin area.
Here’s why focusing on hip flexibility workouts is important:
Reduce pain: Loosening tight muscles around the hips can relieve pressure and reduce pain.
Improve posture: Flexible hips support better alignment of your spine and pelvis.
Enhance mobility: Greater hip range of motion means easier movement in daily activities.
Prevent injury: Flexible hips are less prone to strains and overuse injuries.
By incorporating targeted exercises, you can regain control over your body and move with confidence again.
Simple Hip Mobility Exercises You Can Try Today
Starting with gentle exercises is key, especially if you’re recovering from surgery or managing chronic pain. Here are some effective hip flexibility workouts that I recommend:
1. Hip Circles
How to do it:
Stand with your feet shoulder-width apart.
Place your hands on your hips.
Slowly rotate your hips in a circular motion.
Do 10 circles clockwise, then 10 counterclockwise.
Why it helps:
This simple movement gently warms up your hip joints, improves circulation, and prepares your muscles for deeper stretches.
2. Seated Butterfly Stretch
How to do it:
Sit on the floor with your feet together, knees bent out to the sides.
Hold your feet with your hands.
Gently press your knees toward the floor.
Hold for 20-30 seconds and repeat 3 times.
Why it helps:
This stretch targets the hip flexors and inner thigh muscles (adductors), which commonly tighten after sitting for too long.
💡 Tip: Use a cushion under your hips for extra support if your knees are very high off the ground.
3. Child's Pose
How to do it:
Start on your hands and knees in a tabletop position.
Bring your big toes together and gently widen your knees apart.
Sit your hips back toward your heels while reaching your arms forward on the floor.
Rest your forehead on the mat and relax your neck and shoulders.
Hold for 20–60 seconds, breathing slowly and deeply.
Return to the starting position and repeat 2–3 times.
Why it helps:
This move stretches the hips, lower back and thighs, promoting spinal relaxation and excellent for warm-up and cool-down.
⚠️ Caution: Avoid this pose if you have knee pain or recent hip surgery.
4. Pigeon Pose
How to do it:
Start in a plank position.
Bring one knee forward and place it behind your wrist.
Extend the other leg straight back.
Lower your hips toward the floor.
Hold for 15-30 seconds and switch sides.
Why it helps:
The pigeon pose is one of the best ways to open tight hips and relieve tension in the glutes and deep rotator muscles.
⚠️ Caution: Avoid this pose if you have knee pain or recent hip surgery.
5. Glut Bridge Pose
How to do it:
Lie on your back with knees bent and feet flat on the floor.
Lift your hips toward the ceiling.
Hold for 10-15 seconds, then lower.
Repeat 10 times.
Why it helps:
The bridge pose strengthens the glutes and hamstrings while stretching the hip flexors, improving overall pelvic stability.
🔗 Related reading: The Importance of Mobility in the Hips and Low Back
These hip mobility exercises are easy to do at home and require no special equipment.
Remember to move slowly and listen to your body.
How to Incorporate Hip Flexibility Workouts into Your Routine
Consistency is the key to lasting results. Try these simple strategies to keep your hips moving well:
Set a schedule: Aim for 10-15 minutes of hip exercises at least 3-4 times a week.
Warm up first: Do light walking or marching in place before stretching.
Use props if needed: Yoga blocks or cushions can support your stretches.
Breathe deeply: Focus on slow, deep breaths to relax your muscles.
Avoid pain: Stretch to a comfortable point, never pushing into sharp pain.
Small, consistent efforts yield the biggest improvements in flexibility and function.
When to Seek a Physiotherapist
While these hip flexibility exercises are helpful and generally safe, sometimes hip pain or stiffness requires expert guidance. If you experience any of the following, consider consulting a physiotherapist:
Persistent or worsening hip pain
Difficulty walking or bearing weight
Swelling or redness around the hip joint
Limited motion despite regular exercise
A registered physiotherapist can assess your condition, identify the root cause, and create a program that supports safe recovery and long-term strength..
Moving Beyond Pain to Full Independence
Improving your hip flexibility isn’t just about pain relief — it’s about regaining independence and confidence. When your hips move freely, everyday activities like getting out of bed, climbing stairs, or playing sports become easier and more enjoyable.
Recovery takes time, but every small step counts. Stay patient, stay consistent, and celebrate your progress.
📍 Visit Cogent Rehab Burlington to start your personalized hip mobility program and take the next step toward pain-free movement.sitive step toward lasting relief and better movement.
Sources
Freke, M., et al. Effects of Hip Flexibility and Strength Training on Pain and Function in Adults with Limited Mobility. J Ortho & Sports Phys Ther, 2022;52:463–472.
Konrad A, Mocnik R, Titze S, Nakamura M, Tilp M. The influence of stretching the hip flexor muscles on performance parameters A systematic review with meta-analysis. Int J Environ Res Pub Health. 2021;18:1-20.
Kim B, Yim J. Core Stability and Hip Exercises Improve Physical Function and Activity in Patients with Non-Specific Low Back Pain: A Randomized Controlled Trial. Tohuku J Exp Med. 2020;251:193-206.
Lempke L, Wilkinson R, Murray C, Stanek J. The Effectiveness of PNF Versus Static Stretching on Increasing Hip-Flexion Range of Motion. J Sport Rehabil. 2018;27:289-294.
Fjerstad BM, Hammer RL, Hammer AM, Connolly G, Lomon KV, O'Connor P. Comparison of Two Static Stretching Procedures on Hip Adductor Flexibility and Strength. Int J Exerc Sci. 2018;11:1074-1085.
Comments