Women’s Guide to the Best Hip Stretches

If your hips feel tight after a long day of sitting or even after your favorite barre class you’re not alone. Women are especially prone to hip stiffness due to lifestyle habits and common training routines, says Lauren Glisic, DPT, CSCS, a physical therapist in Santa Monica, CA. The good news? With a few targeted hip stretches, you can relieve tension and support healthy movement patterns throughout your day.

Whether you’re easing post-workout tightness or just want to feel more fluid during your daily activities, these nine expert-backed hip stretches will help improve mobility, support recovery, and reduce the risk of injury.

Why hip stretches matter

The hips are one of the most mobile joints in the body and when they’re tight, everything else can start to feel off. Tight hip flexors can restrict your range of motion during workouts, while stiff hips can place extra strain on your knees, lower back, and even your pelvic floor.

And while you might associate hip tension with sitting too long, workouts like strength training or Pilates can also create soreness and tightness in the surrounding muscles. “The hips are designed to move,” says Meredith Witte, MSEP, CSCS, a functional strength coach and yoga instructor. “They thrive through movement.”

What to expect from regular stretching

• Improved flexibility and range of motion: Deep squats and lunges become easier and more effective.

• Reduced injury risk: Limited mobility in the hips has been linked to lower back pain and even knee injuries.

• Less daily discomfort: Just a few minutes a day can keep your hips from feeling achy after long periods of sitting.

• Faster results than strength training: Flexibility gains can appear in as little as two weeks when stretching daily, says Dr. Glisic.

Now, let’s get to the stretches.

1. Figure 4 Stretch

Targets: outer hips, glutes
This gentle variation on pigeon pose helps externally rotate the hip joint and release tension in the glutes.

• Lie on your back with knees bent, feet flat.

• Cross one ankle over the opposite thigh.

• Gently pull the uncrossed leg toward your chest, threading your hands behind the thigh or shin.

• Hold for 1–2 minutes, then switch sides.

2. 90/90 Stretch

Targets: internal and external hip rotation
A seated stretch that works both rotation directions often a neglected area in women’s hip mobility.

• Sit with one leg bent in front of you, shin parallel to your torso, and the other bent behind you.

• Lean forward over the front shin, then shift toward the back leg to feel a stretch at the hip.

• Alternate positions for 1–2 minutes, then switch legs.

3. Windshield Wipers

Targets: hip rotation
Great for warm-ups or cooldowns, this move helps gently rotate both hips at once.

• Lie on your back with knees bent, feet flat on the floor.

• Slowly drop both knees to one side, return to center, and repeat on the opposite side.

• Continue for 1–2 minutes.

4. Couch Stretch

Targets: hip flexors and quads
A powerful front-hip opener just be sure to activate your glutes to protect your lower back.

• Kneel facing away from a couch or wall.

• Place one shin and foot against the couch; step the other foot forward for balance.

• Tuck the pelvis slightly and squeeze the back glute.

• Hold for 1–2 minutes per side.

5. Half-Kneeling Stretch

Targets: hip flexors
A beginner-friendly alternative to the couch stretch that still packs a mobility punch.

• Start in a half-kneeling lunge position.

• Keep your torso upright and gently shift forward.

• Focus on tucking your tailbone to feel the stretch in the front of the hip.

• Hold for 1–2 minutes per side.

6. Hip Airplanes

Targets: glute stability, hip mobility
This dynamic balance move helps rotate the hip around the standing leg.

• Stand and hinge forward on one leg, lifting the other leg back.

• Rotate your pelvis to open one hip, then reverse the motion.

• Visualize your hips as headlights turning left and right.

• Repeat for 1–2 minutes per leg.

7. Banded Inferior Hip Mobilization

Targets: hip joint capsule
This mobility drill helps create space in the joint itself ideal if standard stretching isn’t enough.

• Lie on your back near an anchored resistance band.

• Loop the band high on one thigh and scoot away to create gentle tension.

• Let the band pull the femur slightly out of the socket.

• Hold for 2 minutes per side.

8. Banded Anterior Hip Mobilization

Targets: hip capsule, front hip tension
Another joint-focused mobilization, this one encourages deeper hip extension.

• Get into a half-kneeling position with the back thigh looped in a resistance band.

• Face away from the anchor and scoot forward to increase tension.

• Squeeze the glute of the banded leg and tuck your pelvis under.

• Hold for 2 minutes per side.

9. Hip Circles (Quadruped)

Targets: total hip mobility
A classic mobility exercise that opens up every direction your hip moves.

• Begin in a tabletop position on hands and knees.

• Lift one knee into a “donkey kick,” then circle it out and around.

• Keep your spine steady while your hip rotates.

• Complete a few reps, then switch sides.

Your hips will thank you

Building strength in the hips is important but it won’t matter much if your mobility is restricted. Incorporating a few of these hip stretches into your routine can help release built-up tension, increase flexibility, and even improve how you move during workouts.

You don’t need to stretch every day, but consistency matters. Just a few dedicated minutes, two to three times a week, can help keep your hips (and the rest of your body) moving smoothly.

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