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Stretching for Improved Hip Range of Motion: A Guide for Beginners

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Feb 15, 2023

Hip range of motion

The average person can testify to sitting in front of a computer or desk for hours every day. While it’s an inevitable part of our modern-day life, spending too much time in a seated position can decrease our hip range of motion leading to lower back pain.

But don’t be alarmed, there are simple hip mobility exercises you can do to counteract the effects of prolonged sitting and improve your hip range of motion.

We’ll cover some of the best hip mobility exercises for beginners to perform that’s been proven to help our hips stay loose and avoid the negative effects of prolonged sitting.


Should I really be stretching often?

Regularly stretching your muscles might seem extraneous but in fact, these exercises are just as important as your actual workout. Stretching can even be its own workout. There have been many proven physical and mental benefits to stretching for beginners and all fitness levels.

Stretching improves your body’s capabilities of movement and develops your mobility significantly. This allows your body to be less prone to injury and may decrease exercise-related pain and or fatigue.


Performing full-body stretches can also improve your range of motion, decrease stress, boost flexibility, and can totally elevate your performance.

To gain these benefits, add a mix of dynamic and static stretches to your stretching/mobility routine.


hip range of motion


5 beginner stretches to unlock your hip range of motion


Seated Twist

From a seated position with your legs out in front of you, place your right foot on the ground outside of your left leg.

Bring your right hand to the ground behind your back, and use it to help keep your back upright, lengthening your spine.

Then, hug your right knee with your left forearm as you twist your torso to the right.

If you want to go deeper, hook your left elbow outside of your right knee and look past your right shoulder.

Hold for 5-10 breaths then switch sides.


Butterfly Stretch

The Butterfly Stretch is another great stretch for the hip flexors and inner thighs.

Start by sitting on the floor with the bottom of your feet touching and your knees bent out to the sides. Use your elbows to press down on your knees to increase the stretch gently.

I would hold this stretch for about 15-30 seconds and repeat it at least 3 times to render any type of effectiveness. Remember not to tense up while holding this stretch — intentional breathing is imperative.



Regularly practicing clamshells can strengthen the hip abductors, improve hip stability, and reduce the risk of a knee injury.

To perform clamshells adequately, lie on your side with your legs bent at a 90-degree angle and your feet together.

As your feet are touching, lift your thigh without moving your pelvis and or separating your feet, then bring it back down. Repeat 10-15 times, then switch sides.

Clamshells can be done with just your body weight or with a glute band to add some resistance.


Reclined Cobbler’s Pose

The reclined cobbler’s pose is a phenomenal stretch for the hip flexors and lower back.

Lie on your back and bring the bottom of your feet together and let your knees open out to the sides —you should basically be in an open-like butterfly stretch.

Hold this position for at least 10 breaths, then gently bring your knees back together. Repeat this to your desired comfort.


Low lunge

One of the best hip-flexor stretches to implement as a beginner is the low lunge stretch. This movement helps alleviate tensions in our hip flexors, quads, and hamstrings.

To get in a low lunge, get on a kneeling position. Then take your left or right leg and place it in front of you. Make sure to straighten the opposite leg behind you.

Engage your core, maintain a vertical position in your spine, and gently lean your weight forward until you feel a stretch in your hip flexor. Raise your arms above your head and gently arch your back to go deeper.

Hold this stretch for about 30 seconds to 1 minute, breathing deeply, then repeat on the other side.


Important benefits from improving your hip range of motion

  1. Improving posture: Tight hip flexors can pull our pelvis forward, causing our spine to curve unnaturally. These stretches can help release tension in our hip flexors and improve our posture.
  2. Reducing back pain: Our hip flexors are closely connected to our lower back muscles. Releasing tension in our hips can help to reduce your back pain significantly.
  3. Increasing flexibility: Finally, these stretches can help to increase flexibility in our hips, quads, and hamstrings, making it easier to perform other exercises and daily activities.



Stretching regularly is beneficial for all fitness enthusiasts, especially for those new to fitness.

Incorporating the stretches mentioned in this article into your daily routine can help reform your hip range of motion, and reduce your risk of pain and discomfort.

Remember to breathe deeply as you perform these exercises. Stretching should never cause you excruciating pain, so listen to your body and never push beyond your body’s capabilities.

To wrap things up, tight hips can cause many problems within our body, but they can be corrected through stretching and mobility training. By consistently stretching and performing mobility exercises, you can work to decrease your pain and improve your hip range of motion!



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No content on this site should ever be used as a substitute for direct medical advice from your doctor or other licensed clinicians.

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