Lower body
Hip mobility and stretching for freer movement.
The hip is a ball-and-socket joint that flexes, extends, rotates and swings out to the side, so it sits at the centre of nearly everything you do on your feet — walking, squatting, climbing stairs and getting up off the floor.
Because the hip works in so many directions, well-rounded hip sessions mix openers for rotation with controlled range and a little strength, so the mobility you build is range you can actually use.
Start here
A short, guided starting point for Hips — begin gently and stay within a comfortable range.
warm-up
90/90 Hip Switch
rotation control
Figure Four Twist
gentle rotation
Standing Frog
adductor opener
Pigeon
deep opener
Lying Figure Four
supported release
Guided routines to start with
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18 min IntermediateHip Opener Flow
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 12.
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12 min IntermediateHip Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 11.
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12 min BeginnerSeated Hip Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 14.
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About the Hips
The hip joins the head of the femur to the pelvis, wrapped by a deep capsule and moved by the glutes, deep rotators, hip flexors and adductors working together.
It transfers force between the legs and the trunk, so hips that move well take pressure off the knees and lower back when you hinge, lunge or carry a load.
Hip work overlaps closely with the glutes behind you, the hip flexors at the front and the inner-thigh adductors, which is why hip sessions often touch all three.
Ways to work this area
Stretching
Openers such as pigeon and figure-four lengthen the deep glutes and rotators that limit how far the hip turns.
Mobility
Circles and 90/90 switches take the joint through its full arc so rotation and extension stay available.
Control
Slow, deliberate 90/90 transitions teach you to own end range rather than just fall into it.
Activation
Light glute and adductor work wakes up the muscles that keep the hip stable under load.
When people reach for this
After long hours seated
Sitting keeps the hips folded for hours, so a few openers and rotations help them feel less locked when you stand.
Desk WorkersWarming up to run or squat
Dynamic circles and switches prime rotation and extension before the hips take repeated load.
RunnersEasing lower-body tightness
When the glutes and rotators feel gripped, gentle figure-four and 90/90 work restores comfortable range.
Improve MobilityExercises for Hips
90/90 Hip Switch (No Hands)
90/90 Hip Switch Extension
Baby Cobra
Bird Dog
Bridge
Bulldog
Cat Cow
Cobra
Cross Leg Fold
Double Pigeon
Down Dog Split
Downward Dog
Folded Butterfly
Forward Fold
Half Wheel
Hamstring Pulls
Hip Bridges
Hollow Body
Kneeling Hip Circles
Kneeling Hip Hinge
Kneeling Quad
Knees Hugs
Knees-to-Chest
Lateral Leg Swing
A five-minute hip opener
A gentle sequence that warms the joint, works rotation, then opens the deep hip. · about 5 min
- 1 Hip Circles — loosen the joint in both directions 40 sec
- 2 90/90 Hip Switch — controlled rotation both sides 60 sec
- 3 Figure Four Twist — ease into the deep glute 45 sec
- 4 Standing Frog — open the inner thigh 45 sec
- 5 Pigeon — settle into the opener 60 sec
- 6 Knees-to-Chest — decompress to finish 30 sec
Routines for Hips
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17 min Beginner
Back-to-Hip Comfort Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 32.
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9 min BeginnerCool-Down: Back and Shoulders
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds. Session 3.
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14 min AdvancedCool-Down: Full-Body Release
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds.
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9 min AdvancedCool-Down: Hip Flexor Unwind
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds. Session 7.
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12 min BeginnerCool-Down: Legs and Hips
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds. Session 2.
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16 min IntermediateCool-Down: Post-Strength Stretch
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds. Session 5.
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12 min IntermediateCool-Down: Upper Back Unknot
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds. Session 8.
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10 min IntermediateDrift to Sleep
A calming downshift routine to ease tension and settle your body for sleep.
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8 min IntermediateEvening Mobility Unwind
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 17.
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6 min AdvancedFasting-Friendly Ease Level 1
Follow Fasting-Friendly Ease Level 1 in Flexor — a guided session for full body with clear timing and comfortable ranges.
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10 min Intermediate
Fasting-Friendly Ease Level 2
Follow Fasting-Friendly Ease Level 2 in Flexor — a guided session for full body with clear timing and comfortable ranges.
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11 min IntermediateFasting-Friendly Ease Level 3
Follow Fasting-Friendly Ease Level 3 in Flexor — a guided session for full body with clear timing and comfortable ranges.
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16 min IntermediateFull Body Flow
A smooth full-body flow that builds mobility and control from head to toe.
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14 min AdvancedFull-Body Flexibility Builder
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 13.
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17 min IntermediateGentle Nerve-Friendly Mobility
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 30.
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17 min BeginnerGlute & Hamstring Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 31.
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16 min Intermediate
Glute & Hip Reset
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 13.
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12 min Intermediate
Hip Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 11.
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18 min Intermediate
Hip Opener Flow
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 12.
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16 min IntermediateHip-to-Back Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 26.
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13 min IntermediateLower Back Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 27.
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10 min BeginnerLower-Back Comfort Reset
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 24.
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6 min BeginnerLowerbody Unlock
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 2.
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22 min IntermediateMobility and Control
A progressive mobility session to improve control, range of motion, and movement quality.
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11 min Intermediate
Post-Commute Flow
A travel-friendly Flexor loosen-up for full body after long sitting so your body feels freer again. Session 6.
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10 min Beginner
Post-flight Mobility
A travel-friendly Flexor loosen-up for full body after long sitting so your body feels freer again. Session 3.
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13 min IntermediatePost-Workout Stretch: Full Body
A controlled Flexor stretch routine for full body to support length after training without rushing.
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11 min IntermediatePost-Workout Stretch: Lower Body
A controlled Flexor stretch routine for full body to support length after training without rushing. Session 2.
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14 min IntermediatePre-Workout Mobility: Full Body
A focused mobility primer for full body to improve movement quality before training with Flexor.
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11 min IntermediatePre-Workout Mobility: Hips
A focused mobility primer for full body to improve movement quality before training with Flexor. Session 2.
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10 min AdvancedQuick Desk Reset
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor.
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7 min IntermediateQuick Hip Opener
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 4.
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10 min Intermediate
Recovery: 9-5 Reset
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably. Session 7.
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14 min IntermediateRecovery: Full-Body Reset
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably.
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10 min IntermediateRecovery: Gentle Mobility Day
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably. Session 4.
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13 min IntermediateRecovery: Lower-Body Flush
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably. Session 2.
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8 min BeginnerRecovery: Post-Travel Unwind
A travel-friendly Flexor loosen-up for full body after long sitting so your body feels freer again.
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10 min IntermediateRecovery: Soft Tissue Flow
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably. Session 5.
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15 min BeginnerSciatic Nerve Floss
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 29.
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12 min Beginner
Seated Hip Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 14.
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14 min BeginnerShield Your Spine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 28.
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5 min BeginnerSpeedy Lower-Body Mobility
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 6.
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13 min BeginnerSpine-Friendly Mobility
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 25.
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8 min IntermediateThe Glute Primer
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 11.
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13 min IntermediateUnlock Hip Flexors
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 15.
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11 min AdvancedWarm-Up: Cycling Mobility
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 7.
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11 min Intermediate
Warm-Up: Hips and Ankles
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues.
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9 min IntermediateWarm-Up: Lower-Body Activation
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 8.
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14 min AdvancedWarm-Up: Strength Session Primer
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 5.
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22 min IntermediateWeekend Reset Flow
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 16.
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Where to start
- Hips feel stiff after sitting
- Start with circles and 90/90 switches to restore rotation before deeper openers.
- One side feels tighter
- Spend longer on the tighter side with figure-four, keeping both sides comfortable.
- You want lasting range
- Pair openers with light glute activation so you can control the new range.
Technique and comfort
Helpful cues
- Keep the pelvis level rather than letting it hike toward the working side.
- Move into a comfortable pull, not a sharp stretch, and let it ease before going deeper.
- Breathe out as you settle into an opener to relax the deep rotators.
Ways to make it easier
- Sit on a cushion for seated figure-four if the knees float high.
- Do lying figure-four instead of pigeon when floor kneeling is uncomfortable.
Common mistakes
- Forcing a deep opener before the joint is warm.
- Twisting through the lower back to fake extra hip range.
Breathing
Steady nasal breaths; use a longer exhale to release into rotation and end-range positions.
Related body areas
- Hip Flexors
The front-of-hip muscles that pair with openers for full extension.
- Glutes
The powerhouse behind the hip that keeps new range controlled.
- Lower Back
Mobile hips reduce how much the lower back compensates when you bend.
- Hamstrings
Long hamstrings free the pelvis to tilt through a fuller hinge.
How Flexor personalises this
Tell Flexor whether you sit a lot, run or lift, and it weights your hip work toward the openers, rotations or strength that fit that day.
See personalised plansExplore related pages
Move comfortably
- Keep openers in a comfortable range and avoid bouncing at end range.
- Warm up with circles before deep positions like pigeon.
This is general fitness guidance, not medical treatment. Stop if a movement causes pain and seek professional advice for persistent hip pain.
Read the full wellness disclaimerWritten by Flexor editorial Last reviewed July 2026
Common questions
How can I loosen tight hips?
Working the hip in several directions usually helps more than one stretch — circles and 90/90 switches for rotation, figure-four for the deep glute, and standing frog for the inner thigh. Keep everything to a comfortable pull and progress gradually rather than chasing depth.
How often should I do hip mobility?
A short daily session of five to ten minutes tends to build range faster than one long weekly stretch, because the joint responds to frequent, gentle exposure. Fit it in as a warm-up or a wind-down, whichever you will actually repeat.
Should I stretch my hips before running?
Before running, favour dynamic work like hip circles and leg-swing-style movement that primes rotation and extension. Save longer holds such as pigeon for afterwards, when the muscles are already warm.
Why does one hip feel tighter than the other?
Side-to-side differences are common and often reflect how you sit, stand or carry load. Spend a little longer on the tighter side and keep both within a comfortable range rather than forcing them to match immediately.
Can hip mobility help my lower back?
Freer hips can reduce how much the lower back has to move when you bend and hinge, which some people find supportive. It is general fitness guidance rather than treatment, so keep movements comfortable and see a professional for persistent pain.
Do I need equipment for hip stretches?
No. The exercises here use your body weight and the floor or a wall. A cushion under the hips or knee can make seated and kneeling positions more comfortable if you want one.
