5 Stretches to Regain Hip Mobility and Flexibility

Don't let a tight hips and glutes keep you from moving freely in your workouts or other activities.



If you are an athlete – or someone who trains like one – chances are your hips, piriformis, and glutes are tight. You may even find it difficult to sit in cross-legged positions. In this video, I’ll show you a few simple stretches you can use daily to help loosen those tight muscles and regain some sacrificed flexibility and mobility.

Stretch #1

  1. Sit cross-legged with one foot in front of the other. Make sure both feet are flexed.
  2. Pull your sits bones back into position and lengthen your spine.
  3. Lean forward into the stretch, out over your folded legs, progressively pulling yourself down and stretching out toward the front.

Stretch #2

  • In this stretch, follow the same steps as the the first stretch, but stack your feet. You will get a bit of a different feel.

Stretch #3

  1. Sit upright with one knee bent in front of you.
  2. Fold your other leg and place your foot on the upright portion of the bent leg, making sure the foot is flexed.
  3. Adjust your foot position as needed and press into the stretch.

Stretch #4

  1. Sit upright with one leg straight out in front of you and your other leg bent and pulled into your chest. Make sure both feet are flexed.
  2. Hug your bent leg as close as you can into your chest, making sure to breathe as you progress.

Stretch #5

  1. Again, sit upright with one leg straight out in front. Bend your other leg and place your foot on top of your straight leg. You will want your feet flexed and your ankle neutral.
  2. You can move the foot of your bent leg in toward your body or toward your knee as the stretch feels best to you.
  3. Press your bent knee down a bit and lean forward into the stretch.

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