Best Stretches For Hip Pain: Drop Tension & Boost Mobility

This is a great static stretch for your hip muscles, and it’s also one of the easiest ones to do regularly.

I still do this stretch every morning and night, and it's been a game-changer.

Here's how you do it:

• Lie down on a yoga mat with your body completely straight and arms beside you.
• Raise your left knee off the ground and bend it completely while the other leg remains on the mat.
• Use your hands to pull the knees towards your upper body and chest.
• Hold the stretch for 30 seconds and then switch to the other side.

3. Seated Butterfly Stretch

This is a simple stretch that opens up the hip joints. You can add this to your bedtime and morning routine.

Here's how you do it:

• Sit on the mat with both feet flat on the ground and your knees bent.
• Slowly lower your knees to each side and use your arms to push them down as far as possible.
• Hold the stretch for 30 seconds, and then release it.
• This is one of those stretches for hip pain where you’ll gradually see progress by being able to get your knees close to the ground.

Learn More: Seated Soleus Stretches to Overcome Tight Lower Legs

I remember doing these in a beginner yoga class when I first took my mobility work seriously. This stretch is great for working the thigh and glute muscles.

Here's how you do it:

• Get into a high plank position with your hands below your shoulders and both legs straight.
• Bring your right knee up under your body so that your right foot is just below the left side of your hip.
• Keep the left leg straight and slowly lower your pelvis down to start the stretch and relieve the hip pain.

5. Figure Four Stretch

This is another great way to stretch the gluteal muscles and hip flexor muscles at the same time.

To do this stretch:

• Lay down flat on your back with both knees bent.
• Place your right ankle on your knee on the opposite leg.
• Reach your hands behind your left thigh and straighten out the left leg.
• Pull the leg towards you and feel the stretch in your right hip.
• Repeat for the other side.

I’d now like to show you a dynamic hip stretch that you can do pretty much anywhere: leg swings.

To do them:

• Stand with feet hip-width apart and hold onto a stable support (e.g., a wall or railing) for balance.
• Swing one leg forward and backward in a controlled motion.
• Keep your leg straight but not locked, and maintain good posture.
• Perform the swings for the desired number of repetitions on one leg.
• Then, switch to the other leg and repeat the swings.
• You can gradually increase the range of motion as you warm up and gain flexibility.

7. Yoga Squat

What's great about the yoga squat is that it's a simple stretch for hip pain. I usually do it whenever I feel a bit of tightness in my hips.

Here's how you do this movement with good form:

• Stand in a squat position with your feet about shoulder-width apart.
• Slowly lower your buttocks down and keep your upper body straight.
• Your knees will naturally flare out, and you should even try to push them out further.
• With your knees fully bent, hold the position for 10 seconds and repeat the movement a few times.

I highly recommend the lying hip rotation if you experience hip pain and struggle with some of the above stretches.

Here's how you do this stretch:

• Start by lying flat on your back.
• Bend your knees with feet flat on the ground, hip-width apart.
• Slowly rotate your bent knees to one side, keeping your upper body still.
• Hold this position for 15–30 seconds, breathing deeply.
• Return your knees to the center and then repeat the rotation on the other side.
• Alternate sides for desired repetitions or as recommended by your routine.

“Everyone can benefit from hip conditioning, even if you don’t have any hip concerns. Stretching and strengthening these muscles can help build stability and flexibility.”

- Gregory Minnis, DPT