Hip Stretches

Written by Tele Demetrious, Physiotherapist, BPhysio(Hons)
Reviewed by Brett Harrop, APA Sports Physiotherapist, BPhysio(Hons), MPhysio(Sports Physio) 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.

Hip Stretches - Hip Flexion

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.

Hip Stretches - Hip Abduction

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.

Hip Stretches - External Rotation

Figure 3 – Hip External Rotation

Hip Stretches – Advanced Exercises

Hip Stretches – Less Common Exercises

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