Have you ever felt like your hips are locked in place? They just won’t move, or you feel discomfort when you try? Even getting up from your chair or bending over to tie your shoes can be a chore if you suffer from tight hips. 

Since everything in your body is connected, tight hips can also affect your lower back and legs. It can be painful, uncomfortable, and even debilitating. But the good news is: you can fix this!

The even better news is that you can relieve the tightness without spending hours in the gym or attempting complicated yoga poses. 

Here are six hip-opening exercises you can complete in 10 minutes from home: no equipment, gym membership, or flexibility required. 

Ready to loosen your hips and find your mobility? Let’s get moving!

Why Your Hips Are So Tight

The first step in learning how to open your hips is understanding how they work. The group of muscles in the front of your hips is called the hip flexors. Five key muscles in this group work in tandem to move your body: your iliacus, psoas, pectineus, rectus femoris, and sartorius. 

Sitting all day can cause these muscles to shrink and tighten. Stretching these muscles can improve your posture, stabilize your pelvis, and prevent some injuries. For some, completing these hip-opening exercises can provide immediate relief!

Six Hip Openers That Actually Work

We’ve narrowed down six exercises that are well worth the effort and time to implement into your exercise routine.

1. Figure Four Stretch

Get started with this beginner exercise, the figure four stretch. 

• First, lie flat on your back with your knees bent and feet flat on the floor.
• Place your right ankle on your left knee, creating a figure 4 shape. 
• Thread your arm through your legs and reach around the outside with the other.
• Gently hold your leg as you slowly pull it towards your chest.
• Hold for 30 seconds—release and switch sides.

To modify, you can wrap a towel around your leg to take the stretch deeper.

2. Assisted Couch Stretch

Counteract hours of sitting damage with this fun exercise!

• Begin by kneeling, facing away from your couch or chair.
• Place the top of your right foot on the couch. 
• Your left knee stays bent, and your left foot is underneath your seat.
• Place your hands on the floor in front of you. With control, shift your left leg and hips back until you can feel your right hip flexor stretch.
• Hold for 30 seconds. Repeat on the opposite side.

Does 30 seconds feel daunting? Work up to it by starting with 15 seconds on each side.

3. Pigeon Pose

There’s a reason this move is a staple in yoga classes.

• Start in a tabletop position on your hands and knees. 
• Bring your right knee to the outside of your right wrist, creating a 45-degree angle with your right shin. 
• Stretch your left leg long behind you.
• Slowly lower your torso towards the ground with your hands on the floor in front of you.
• Hold for 30 seconds. Repeat on the opposite side.

To modify, you can place a block or pillow under your opposite hip. Be mindful of keeping your hips even in this pose.

4. Spiderman Lunge

Active stretches are more efficient than static stretches. This stretching can pump your heart as you work through your hips.

• Begin in a plank position with your hands underneath your shoulders, legs straight behind you.
• Step your right foot to the outside of your right wrist. 
• Hold for 5 seconds. 
• Return to the starting position. 
• Complete five reps on each side.

5. 90/90 Hip Stretch

In this stretch, you’ll simultaneously target different muscles in your hip flexors. 

• Sit on the ground with both knees bent at 90-degree angles.
• If you’re using a mat, your right shin will be parallel to the front, while your left shin will be parallel to the side of the mat. 
• With a flat back, bring your chest down towards your right shin.
• Hold for 30 seconds.
• Repeat on the opposite side.

Want to test your mobility? Try switching sides while keeping your seat on the ground.

6. Butterfly Stretch

This exercise is a classic. Plus! Take advantage of gravity and let it do the work.

• Have a seat on the ground, bringing the soles of your feet to touch. 
• Let your knees fall to the sides. 
• With a flat back, fold forward while gently holding onto your feet. 
• Hold for 30 seconds.

How to Make These Work (The Real Talk)

1. Start Small: Ease into each exercise or pose. Does 30 seconds or five reps feel too long? Take it slow. Start with 10 – 15 seconds or three reps instead.

2. Breathe: Your breath is important. Breathe deeply through each exercise, stretching further on each slow exhale. Each exhale should help you relax deeper.

3. Consistency is Imperative: Consistently stretching daily will relieve your hip tightness way more than once a week. Work it into your schedule so it’s convenient to you.

4. Listen to Your Body: Movement should not be painful. If it is, scale back and work up to deeper stretches.

5. Timing Matters: Your body is typically stiffer in the morning. Try starting your day with these six moves. Feeling ambitious? Try ending your day this way as well!

What Not to Do (Common Mishaps)

1. Don’t Bounce: Instead, relax into the poses. Keep your movement smooth and steady.

2. Don’t Hold Your Breath: Use your breath to your advantage. On each exhale, sink deeper. 

3. Don’t Skip the Tight Side: Your body isn’t even, but that doesn’t mean you shouldn’t do the work.

4. Don’t Rush: Take your time to get the most out of each exercise.

5. Don’t Force It: Apply gentle pressure where it feels good. None of these moves should feel painful.

Making This Stick in Real Life

It’s not a routine if you don’t stick with it. Here’s how.

1. Pair it With Something You Already Do: The easiest way to stick to a routine is to pair it with something you already do. Watching TV at night? Stretch it out. 

2. Keep it Simple: Stretching doesn’t need to be complicated. Start small—a few minutes a day—and work up to 5 – 10 minutes per day.

3. Track Your Progress: Take note of how you’re feeling. Celebrate your progress, especially the little wins!

4. Be Patient: Change takes time. You’ll get there slowly and steadily. Stick with it, you’ll see.

5. Make it Convenient: With minimum props required, you can work through this routine anywhere.

Want to take it further? Explore these stretches for lower back pain to ease tension and improve flexibility. 

Your 10-Minute Hip Rescue Routine

Start small and work with your body’s mobility. Here’s your ten-minute hip rescue routine.

1. Figure Four Stretch – 30 seconds on each side
2. Couch Stretch – 30 seconds each side
3. Pigeon Pose –  30-45 seconds each side
4. Spiderman Lunge – 5 reps each side
5. 90/90 Stretch – 30 seconds per side
6. Butterfly Stretch – 60 seconds

Final Thoughts

Tight hips are uncomfortable, but you don’t have to accept them. With proper stretching, you can improve your mobility and feel better about your body.

Change takes time and effort, especially when stretching tight hips. Try it out, see how it feels in your body, and work these six exercises into your daily life. Your body will thank you!