Hips 4

A series of stretches designed to increase flexibility in the hips, including your hip flexors & extensors, abductors & adductors, and hip rotators.

Exercise Overview

Exercise Instructions

Standing Frog demonstration

1. Standing Frog

Instructions

  • Start from a standing position with your feet wide apart and your toes pointing outward.
  • Lower your hips down into a squat position until your thighs are parallel to the floor.
  • Please your hands on the inside of your knees and gently press outward.

Tips

  • Keep your chest lifted and your back straight.
  • Keep your knees in line with your toes.

Modifications

  • Hold onto a chair or wall for balance if needed.

Benefits

  • Knees, Groin, Hips, Glutes
Wide Leg Bend demonstration

2. Wide Leg Bend

Instructions

  • Start from a standing position with your feet wide and your toes pointed forward.
  • Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
  • Relax your head, neck, and arms and try to place your palms on the floor.

Tips

  • Focus on lengthening your spine as you fold forward.
  • Keep your legs straight but not locked.
  • To deepen the stretch, grab your ankles and pull your head closer to the floor.

Modifications

  • If you can't reach the floor, place your hands on your shins or blocks.

Benefits

  • Groin, Calves, Hips, Hamstrings, Lower Back
Squat Stretch demonstration

3. 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
Lunge demonstration

4. Lunge

Instructions

  • Start from a kneeling position with your arms at your sides.
  • Step forward with one leg, placing your foot flat on the floor in front of you.
  • Push your hips forward and raise your arms overhead.
  • Lift your chest and reach toward the ceiling.

Tips

  • Keep your front knee stable and align it directly above your ankle.
  • Engage your back leg, pressing the top of your foot into the floor.
  • Keep your torso upright and avoid arching your lower back.

Modifications

  • For less intensity, keep your hands on your front thigh.
  • Place a towel or cushion under your back knee for support.
  • Hold onto a wall or chair for balance if needed.

Benefits

  • Psoas, Hips, Quadriceps, Lower Back, Abdomen
Reverse Lunge demonstration

5. Reverse Lunge

Instructions

  • Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
  • Extend one leg straight out in front of you, pressing your heel into the floor.
  • Hinge at your hips to lower your upper body toward the floor.
  • Place your hands on the floor in front of you for balance.

Tips

  • Keep your chest lifted and your back straight.

Modifications

  • Place a folded blanket under your knee for additional support.

Benefits

  • Calves, Hips, Hamstrings, Lower Back, Glutes
Side Lunge demonstration

6. Side Lunge

Instructions

  • Start from a standing position with your feet wide apart.
  • Shift your weight to one side, bending your knee and keeping your other leg straight.
  • Place your hands on the floor and lower your hips until you feel a stretch in your inner thigh.
  • Rotate the foot on your straight leg so your heel is on the ground and your toes are pointed out.

Tips

  • Lift your chest and keep your back straight.

Modifications

  • If the stretch is too intense, don't lower your hips as much.
  • Use a chair or wall for balance support if needed.

Benefits

  • Groin, Calves, Hips, Hamstrings
Lizard Pose demonstration

7. 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
Frog Pose demonstration

8. 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
Pigeon demonstration

9. 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
Leaning 90/90 demonstration

10. Leaning 90/90

Instructions

  • Start on the floor in a seated position with your knees bent and your feet flat on the floor.
  • Let your knees fall to one side so that both knees form 90-degree angles against the floor.
  • Place your hands on the floor behind you for support and lean back, keeping your hips and shoulders square.

Tips

  • Keep your back straight and avoid rounding your spine.

Modifications

  • For less intensity, sit on a cushion or folded blanket to raise your hips.

Benefits

  • Knees, Groin, Hips, Glutes
90/90 demonstration

11. 90/90

Instructions

  • Start on the floor in a seated position with your knees bent and your feet flat on the floor.
  • Let your knees fall to one side so that both knees form 90-degree angles against the floor.
  • Square your hips to face your front leg, and place your hands on the floor in front of you for support.
  • Hinge at your hips to gently lean forward over your front leg.

Tips

  • Keep your back straight and avoid rounding your spine.

Modifications

  • For less intensity, sit on a cushion or folded blanket to raise your hips.

Benefits

  • Knees, Groin, Hips, Glutes
Butterfly demonstration

12. 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.
  • Hold your feet with your hands and gently press your knees towards the floor.

Tips

  • Pull your feet up and push your knees down with your elbows to deepen the stretch.
  • Keep your back straight and avoid rounding your spine.

Modifications

  • If your knees are high off the ground, place cushions under your thighs for support.
  • Sit on a folded blanket to raise your hips and improve comfort.

Benefits

  • Groin, Hips
Leaning Figure Four demonstration

13. Leaning Figure Four

Instructions

  • Start on the floor in a seated position with your legs extended in front of you and your hands behind you for support.
  • Lift one leg and cross your ankle over your opposite thigh, just above the knee.
  • Slide your bottom foot toward your body so your knee is bent and your foot is flat on the floor.

Tips

  • Keep your arms straight and lift your chest to open your shoulders.

Benefits

  • IT Band, Hips, Lower Back, Glutes
Hurdler demonstration

14. Hurdler

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend one leg and place the sole of your foot against your opposite inner thigh.
  • Sit tall and lengthen your spine, then lean forward from your hips to reach out and grab your extended foot.

Tips

  • Focus on hinging at the hips rather than rounding your back.
  • Keep your extended leg straight and your foot flexed, but be careful not to lock your knees.

Modifications

  • If you can't reach your foot, use a yoga strap or towel looped around your foot.
  • For less intensity, bend your extended leg slightly.

Benefits

  • Groin, Calves, Hamstrings, Lower Back, Glutes
Folded Butterfly demonstration

15. 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
Double Pigeon demonstration

16. 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
Single Knee-to-Chest demonstration

17. Single Knee-to-Chest

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend one knee and draw it towards your chest, holding your shin with both hands.
  • Gently pull your knee closer to your chest while keeping your other leg straight.

Tips

  • Relax your head and neck on the floor.
  • Keep your hips square and your lower back pressed into the floor.

Modifications

  • If you can't reach your shin, pull on your thigh or use a towel around your knee.

Benefits

  • Hips, Hamstrings, Lower Back, Glutes
Quad Stretch demonstration

18. Quad Stretch

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend one knee and bring your heel back towards your glutes.
  • Grab your ankle with your hand and gently pull your foot back so it's directly beneath your glute.
  • Slowly lean back to rest on your elbows.

Tips

  • Keep your hips, knees, and ankles aligned.
  • Make sure your foot stays underneath your glute and isn't out to the side.

Modifications

  • If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
  • If you experience discomfort in your knee, try performing the exercise while lying on your side.

Benefits

  • Knees, Shins, Hips, Quadriceps, Lower Back, Ankles
Seated Straddle demonstration

19. Seated Straddle

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Open your legs wide apart and place your hands on the floor in front of you.
  • Sit up tall to lengthen your spine, then hinge at your hips to reach forward with your hands and lower your upper body towards the floor.

Tips

  • Keep your back straight and avoid rounding your spine.
  • Flex your feet and keep your toes pointing upward.

Modifications

  • If reaching forward is difficult, rest your hands on blocks or a chair in front of you.
  • Sit on a folded blanket to raise your hips and improve comfort.

Benefits

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

20. 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
Spinal Twist demonstration

21. Spinal Twist

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend one knee and place your foot flat on the floor.
  • Gently lower your bent knee across your body towards the opposite side, allowing your torso and hips to twist.
  • Place your opposite hand on the outside of your bent knee and extend your other arm out to the side.

Tips

  • Keep your shoulders flat on the floor.

Modifications

  • If the twist is too intense, place a cushion or block under your bent knee for support.

Benefits

  • Spine, IT Band, Upper Back, Obliques, Chest, Lower Back, Glutes
Reclined Butterfly demonstration

22. 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
Reverse Butterfly demonstration

23. Reverse Butterfly

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Widen your feet more than shoulder-width apart, then let your knees fall inwards toward each other.
  • Continue to widen your feet and draw your knees together to increase the range of motion.

Tips

  • Relax your inner thighs, allowing your knees to fall naturally inward.

Benefits

  • Knees, Hips
Happy Baby demonstration

24. 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
Knees-to-chest demonstration

25. Knees-to-chest

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend your knees and draw them towards your chest.
  • Wrap your arms around your shins and gently pull them closer to your chest.

Tips

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

Modifications

  • If you can't reach your shins, wrap your arms behind your thighs.

Benefits

  • Hips, Hamstrings, Lower Back, Glutes