Hip Stretches
Updated:Exercises > Flexibility > Hip Stretches
The following hip stretches are designed to restore movement to the hip and improve flexibility of muscles crossing the hip. If you are injured, you should discuss the suitability of these hip stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain:
Hip Stretches – Basic Exercises
Hip Flexion
Take your knee to your chest as far as possible pain-free (figure 1). Repeat 10 – 20 times.
Figure 1 – Hip Flexion
Hip Abduction
Keeping your knee straight, take your leg to the side as far as possible pain-free. Keep your knee cap and toes facing the ceiling (figure 2). Repeat 10 – 20 times.
Figure 2 – Hip Abduction
Hip External Rotation
Begin with your knee bent and foot flat on the floor. Take your knee to the side as far as possible pain-free (figure 3) . Repeat 10 – 20 times.
Figure 3 – Hip External Rotation
Hip Extension in Lying
Begin lying on your back, with your buttocks at the very edge of a bench or bed. Take one knee towards your chest as far as possible, letting the other leg drop down towards the floor (figure 4). Hold for 5 seconds and repeat 10 times at a mild to moderate stretch pain-free.
Figure 4 – Hip Extension in Lying (right leg)
Hip Stretches – Advanced Exercises
Gluteal Stretch
Lying on your back, using your hands, take your knee towards your opposite shoulder until you feel a stretch in the buttocks or front of your hip (Figure 5). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.
Figure 5 – Gluteal Stretch
Adductor Stretch
Standing tall, back straight, place your feet approximately twice shoulder width apart. Gently lunge to one side, keeping your other knee straight, until you feel a stretch in the groin of your straight leg (figure 6). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.
Figure 6 – Adductor Stretch (left leg)
Psoas Stretch
Begin in the lunge position, with the leg to be stretched behind you. Keeping your back straight and buttock muscles contracted, gently lunge forwards until you feel a stretch in the front of your hip (figure 7) . Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.
Figure 7 – Psoas Stretch (right leg)
Hip Stretches – Less Common Exercises
ITB Stretch
Cross the leg to be stretched behind your other leg, taking it as far as you comfortably can. Then push your hips to the side of your leg to be stretched until you feel a stretch in your outer thigh / hip (figure 8). Keep your back straight. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.
Figure 8 – ITB Stretch (left leg)
Prone Gluteal Stretch
Begin this stretch on your hands and knees. Place the leg to be stretched under your stomach / chest, with your knee in front of your hips and your foot to the side as demonstrated (figure 9). Gently lower your upper body onto your leg, keeping your back leg straight, until you feel a stretch in the buttocks. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.
Figure 9 – Prone Gluteal Stretch (right leg)
Long Sitting Gluteal Stretch
Begin sitting on the floor with both legs in front of you. Place your foot of the leg to be stretched on the other side of your straight leg as demonstrated (figure 10). Keeping your back straight, pull the leg to be stretched towards your chest, until you feel a stretch in the buttocks. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.
Figure 10 – Long Sitting Gluteal Stretch (left leg)
Hip Internal Rotation Stretch
Begin lying on your back, feet on the floor and twice shoulder width apart. Gently bring your knees towards each other, until you feel a stretch in your hips (figure 11). Hold for 5 seconds and repeat 10 times at a mild to moderate stretch pain-free.
Figure 11 – Hip Internal Rotation Stretch
Quadriceps Stretch
Use a chair or table for balance. Take your heel towards your bottom, keeping your knees together and your back straight until you feel a stretch in the front of your thigh (figure 12). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.
Figure 12 – Quadriceps Stretch
Hamstring Stretch
Place your foot on a step or chair. Keep your knee and back straight, lean forward at your hips until you feel a stretch in the back of your thigh / knee (figure 13). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.
Figure 13 – Hamstring Stretch
Find a Physio to assist with Hip Stretches
Find a physiotherapist who can assist with hip stretches and hip rehabilitation.
Other Exercises
Physiotherapy Products for Hip Exercises
- Resistance Band (For Strengthening Exercises)
- Massage Balls (For Self Massage)
- Foam Rollers (For Self Massage)
- Wobble Boards (For Balance Retraining)
- Exercise Mats
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