Hip stretching – The best 12 exercises

Take a step forward with any leg and keep the knee of the other leg on the ground. Keep your back straight. Put your hands on your hips and gently push your hips forward until you feel a stretch. Avoid falling forward with your back. Stretch the muscle for a few seconds and come back. Repeat again. Switch legs and repeat.

Step forward and place your foot on a chair, stool or similar. Keep your back straight. Gently push your hips forward until you feel a stretch. Stretch the muscle for a few seconds and come back. Repeat again. Switch legs and repeat. Variation: Try performing the stretch with your foot, which is still on the ground, twisted outwards.

Sit on the edge of the short side of a table or bench. The knee creases should be slightly off the edge. Fall backwards on the bench and grab any knee and pull it towards your chest. Let the other leg just hang off the edge. Breathe deeply and let gravity stretch out the muscle. Avoid curving the lumbar spine.

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Stand on all fours. Now place one leg in front of your body with your knee on the ground and your heel under your hip. Bring the other leg backwards, stretched straight with the foot down towards the ground. Start by keeping your body upright, or alternatively bend forward to feel a clearer stretch in your hip. Switch legs and repeat.

Stand on all fours. Lower your forearms so they are parallel to the floor. Keep your back straight and bring your hips and buttocks down and back.

Sit on the floor with your back straight and legs extended. Press the soles of your feet together and bring your heels towards your body as much as you can. Bend forward slightly and push your legs down with your elbows. Hold for at least 45 seconds.

Sit on a chair with a straight back. The hip joint should be bent at 90 degrees. Place your ankle on the opposite knee. Lean forward without looking up until you feel a stretch in the seat. Hold the stretch for at least 60 seconds. Switch legs and repeat.

Start on all fours. Bring your right foot forward and place it at the outside of your right hand. Let your hip drop down and bring it slightly forward. Hold the stretch for at least 5 seconds. Switch legs and repeat.

Lie on your back with your legs stretched out. Grasp the knee of one leg and bring it towards your chest. Meanwhile, keep your other leg straight and press your tailbone down towards the floor. Hold for at least 30 seconds. Switch legs and repeat.

This stretch can be difficult to do if you are very stiff in your hip muscles. Sit on the floor. Bend your right knee at 90 degrees and rotate your hip out so that your knee and lower leg rest on the ground. The ankle should be neutral at 90 degrees. The left leg should be behind the body. Now position the left leg, make an inward rotation with the left hip and place the left knee and lower leg against the ground. Bend your knee at 90 degrees and keep your ankle neutral. Try to sit as upright with your body as possible. Hold the stretch for at least 30 seconds.

Sit upright on your knees or with your legs crossed. Lean to the right side without the left buttock lifting off the ground. Extend your left arm towards your right. Switch sides and repeat.

The right foot should be level with the knee of the left leg. Now turn your upper body to the right, “away from” the right leg. The right hand should rest against the ground. The left buttock should not lift off the floor. Make sure not to arch your back. Hold the stretch for at least 30 seconds, breathing deeply during the stretch.

Hip stretching – The best 12 exercises

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