6 stretches for tight hips

Oct 14, 2024

Tight hips can be problematic, leading to hip pain, back pain and knee pain. Exercise and stretches focused on your hip flexors and glutes can help fix tight hips.

“There are a number of factors that can contribute to tight hips,” said Gregor Wenig, a Marshfield Clinic Health System physical therapist. “Likely causes are a sedentary lifestyle or muscle imbalance.”

Muscle imbalance may come from strengthening specific areas of the body more than others.

“Many people forget to include hip strengthening or stretching into their fitness routines,” Wenig said.

Stretches to fix tight hips

Here are some exercises and stretches (PDF) that can help fix tight hips.

Directions: Hold each stretch for 30 seconds. Repeat 3 times. When one sided, repeat the stretch on your other side (also for 30 seconds, 3 times).

1. Supine Piriformis Stretch

Illustration of Supine Piriformis Stretch for tight hips

Lie on your back with bent knees, feet flat on the ground. Cross one leg over the other, resting your foot on your knee. Then slowly pull your leg toward the opposite shoulder until you feel a stretch in your butt. Do not twist or bend your back.

2. Modified Thomas Stretch

Illustration of Modified Thomas Stretch for tight hips

Lie on your back at the edge of a table or bed. Bend your knees and rest your feet flat on the surface. Then lower the leg near the edge until you feel a stretch in your front hip area. Keep your back flat.

3. Supine Single Knee to Chest Stretch

Illustration of Supine Single Knee to Chest Stretch for tight hips
Lie on your back, legs flat. Then slowly pull one knee toward your chest until you feel a stretch in your lower back. Keep your back relaxed and flat.

4. Butterfly Groin Stretch

Illustration of Butterfly Groin Stretch for tight hips
Sit upright with bent knees and the soles of your feet together. Then gently pull your heels toward your body until you feel a stretch in your groin. Do not slouch.

5. Seated Hamstring Stretch

Illustration of Seated Hamstring Stretch for tight hips
Sit upright in a chair with one leg straight in front of your body and one bent, heels resting on the ground. Then bend forward at your hips until you feel a stretch in the back of your straight leg. Do not arch your back. Keep your knee straight during the stretch.

6. ITB Stretch at Wall

Illustration of ITB Stretch at Wall for tight hips
Stand upright next to a wall. Cross your outside leg over the other and place your arm against the wall until you feel a stretch in the side of your leg. Do not lean forward or backward.

Download Stretches

This article provides health information and is not intended to be medical advice. Talk with your provider before beginning a program of regular physical activity.

You should not experience any pain during these exercises for tight hips, only a pull or stretch. If you experience pain, you may have an underlying orthopedic condition. See your provider.

For help with tight hips, talk to a Marshfield Clinic Health System provider.

Schedule appointment Message your provider

2 responses to “6 stretches for tight hips”

Donna K. Raubal

Sep 15, 2017

Three months ago I had a complete hip replacement at 80 years old. Due to a misdiagnosis I did not walk without help for six-months. I had done Gentle Yoga for nine years and credit the core strength I had with my ability to transfer from being wheel chair bound until I could walk again. My gait has not totally returned to normal and I am having a lot of lower back pain. Almost all of the exercises shown for tight hips incorporate moves, such as crossing legs that I was told I should never do again. Any suggestions?

Reply
1. Kirsten Shakal, Shine365 Editor
  
  Sep 18, 2017
  
  Hi, Donna. Please know this article provides health information and is not intended to be medical advice. Your provider can provide stretches specific to your medical history, or refer you to a physical therapist.
  
  I spoke with Gregor regarding your questions. He said total hip replacement patients are almost always instructed to avoid specific hip motions dependent upon the used surgical approach. Patients who have a history of hip replacement should talk to their provider before starting any type of hip stretching.
  
  I hope this helps, and thank you for reading Shine365. -Kirstie
  
  Reply