How to Stretch Hip Muscles

Your hip muscles contribute to your overall mobility and flexibility. According to experts at the strength- and muscle-building website, Strong Lifts.com, a sedentary lifestyle will shorten your hip flexor muscles and your hamstring muscles, and eventually restrict the movement of your hips. Proper stretching can release tension and lengthen these muscles. Practice correct form when executing the stretches and hold the stretches for at least 60 seconds to get the full benefit.

Instructions

  1. Hip Stretch 1

    • 1

      Kneel down on the floor with your back straight and your abdominal muscles contracted.

    • 2

      Step forward with your right leg, moving to a slightly upright position, then slide your left foot back until you feel a stretch in your hip.

    • 3

      Drop your left knee to the floor and place your hands on your right thigh to steady your body. Push your hip forward to intensify the stretch. Hold for 60 seconds, then switch to the other side.

    Hip Stretch 2

    • 4

      Stand with your feet wide apart. They should be beyond shoulder-width apart. Lace your hands behind your head.

    • 5

      Squat laterally by bending your right leg and keeping your left leg straight. Bend deeply by sticking your buttocks out behind you while keeping your back straight.

    • 6

      Lower yourself as close to the floor as possible. Keep your feet planted and pointed straight ahead while pushing your right knee outward. Hold for 60 seconds, then squat to the other side.

    Hip Stretch 3

    • 7

      Sit down on the floor and bring the soles of your feet together. Your knees should be pointing outward from your body. Sitting in this position may be enough of a stretch for people with limited flexibility.

    • 8

      Keep your back straight and your abdominals contracted. Bring your feet in toward your core. You will feel the stretch in your inner hips. Use your elbows to press down on your thighs and increase the stretch.

    • 9

      Lean forward from the hips. Try to lower your chest toward your thighs while keeping your back straight. Hold the stretch for 60 seconds.