Hips

Open and unlock tight hips with deep, focused stretches designed to improve hip flexibility and undo hours of inactivity from sitting at a desk, in a car, or on the couch.

Exercise Overview

Exercise Instructions

Lizard Pose demonstration

1. Lizard Pose

Instructions

  • Start on your hands and knees in a tabletop position.
  • Step one foot forward, placing it outside your hand, and lower your hips towards the floor.
  • Extend your back leg straight behind you, keeping your knee and the top of your foot on the floor.

Tips

  • Keep your chest lifted and your back straight.
  • Relax your hips and allow them to sink towards the floor.
  • For a deeper stretch, lift your back knee and lower your forearms to the floor.

Benefits

  • Groin, Hips, Hamstrings, Quadriceps, Glutes
Pigeon demonstration

2. Pigeon

Instructions

  • Start on your hands and knees in a tabletop position.
  • Bring one knee forward and place it behind your wrist on the same side, then slide your ankle towards your opposite hip.
  • Extend your other leg straight back behind you while keeping your hips square to the floor.
  • Gently lower your torso over your front leg and rest your forearms on the ground in front of you.

Tips

  • Keep your hips level and avoid leaning to one side.

Modifications

  • Place a folded blanket or block under the hip of the bent leg for support.
  • If folding forward is uncomfortable, stay upright and support yourself with your hands on the floor.

Benefits

  • Groin, Psoas, IT Band, Hips, Hamstrings, Lower Back, Glutes
Folded Butterfly demonstration

3. Folded Butterfly

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
  • Place your hands on the floor in front of you and hinge at your hips, folding forward over your feet.

Tips

  • Allow your head to relax towards your feet.

Modifications

  • If your hips are tight, sit on a folded blanket to elevate your hips.
  • For a gentler stretch, keep your torso more upright.

Benefits

  • Knees, Groin, Hips, Lower Back
Happy Baby demonstration

4. Happy Baby

Instructions

  • Start lying on your back with your knees bent and feet flat on the floor.
  • Lift your feet off the floor to bring your knees towards your armpits.
  • Grasp the outer edges of your feet with your hands and gently pull your knees towards the floor.

Tips

  • Keep your lower back pressed into the floor.
  • Relax your shoulders and neck.

Modifications

  • If you can't reach your feet, hold onto your ankles or calves instead.

Benefits

  • Groin, Hips, Hamstrings, Lower Back, Glutes
Lying Figure Four demonstration

5. Lying Figure Four

Instructions

  • Start lying on your back with your knees bent and feet flat on the floor.
  • Cross one ankle over the opposite thigh, just above the knee.
  • Lift your bottom leg off the floor, bringing your knee towards your chest.
  • Reach forward and clasp your hands behind the thigh of your bottom leg.
  • Gently pull your leg towards your chest.

Tips

  • Keep your head and shoulders relaxed on the floor.
  • Keep your lower back pressed into the floor.

Modifications

  • If reaching behind your thigh is difficult, use a strap or towel to assist.
  • For a gentler stretch, keep your bottom foot on the floor.

Benefits

  • IT Band, Hips, Lower Back, Glutes
Frog Pose demonstration

6. Frog Pose

Instructions

  • Start on your hands and knees in a tabletop position.
  • Lower your forearms to the ground and widen your knees out to sides, keeping your hips in line with your knees and your toes pointed outward.
  • Gently press your hips back towards your heels.

Tips

  • Keep your chest lifted and your gaze forward.

Modifications

  • Bring your knees closer together to reduce the intensity.

Benefits

  • Groin, Hips, Lower Back
Squat Stretch demonstration

7. Squat Stretch

Instructions

  • Start from a standing position with your feet shoulder-width apart and your toes pointed slightly outward.
  • Lower your hips down into a squat position, keeping your heels on the ground.
  • Place your elbows on the inside of your knees and press your palms together.

Tips

  • Keep your chest lifted and your back straight.
  • Gently push your knees outward with your elbows.

Modifications

  • If your heels lift, place a folded towel under them for support.
  • Hold onto a chair or wall for balance if needed.

Benefits

  • Knees, Groin, Calves, Hips, Hamstrings, Quadriceps, Lower Back, Glutes
Double Pigeon demonstration

8. Double Pigeon

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend one knee and bring your shin parallel to your shoulders.
  • Bend the opposite knee, stacking your shin on top of the other, and aligning your ankle over your bottom knee.
  • Sit up tall and rest your hands on the floor to your sides.

Tips

  • Keep your back straight and avoid rounding your spine.
  • Flex both feet to protect your knees.

Modifications

  • Perform the movement with one leg extended if necessary.

Benefits

  • Groin, IT Band, Hips, Hamstrings, Glutes
Reclined Butterfly demonstration

9. Reclined Butterfly

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Bring the soles of your feet together and let your knees fall out to the sides.
  • Place your arms alongside your body with your palms facing up.

Tips

  • Allow gravity to gently open your hips without forcing them.

Modifications

  • Place cushions or blocks under your outer thighs for support.

Benefits

  • Groin, Spine, Hips