How to Stretch Tight Hip Muscles

by James Patterson

About James Patterson

James Patterson specializes in health and wellness topics, having written and produced material for the National Institutes of Health, the President's Cancer Panel and an Inc. 500 Hall of Fame company. He is also a former sportswriter with writing experience in basketball, baseball, softball, golf and other popular sports.


Your hips are right at the center of most types of physical activity that you do. They support your upper body and provide mobility and flexibility to your lower body, allowing you to turn, bend over and rotate. When your hip muscles and tendons are tight, it can put a damper on your exercise routine or sports participation. Basic stretching exercises can relieve tight hip muscles and gradually help you get back to the action.

Kneeling Hip Flexor Stretch

Step 1

Kneel on a padded mat with your right knee. Bend your left knee 90 degrees so you can place your left foot on the floor in front of you. Place your hands together on your left knee.

Step 2

Push your hips slowly forward until you feel a comfortable stretch in the front of your right hip going into the front of your right thigh. Rest most of your weight on your left leg.

Step 3

Hold the stretch for up to 30 seconds, then rest. Switch legs and repeat the stretch on your left hip.

Leg Swings

Step 1

Face a wall or another sturdy surface that you can hold on to. Firmly place your hands on the wall and position your feet about 2 to 3 feet away from it.

Step 2

Lift your right leg off the floor and slightly bring it forward. Swing your right leg side to side, extending it out to a comfortably height, and then swinging and crossing it in front of your body. Start with small swings, gradually building up to large swings until you can feel a stretch on the inside and outside of your right hip. Complete 15 to 20 swings with your right leg, then switch and repeat the exercise with your left leg.

Step 3

Turn your body so your right side is facing the wall. Place your right hand on the wall for balance and support. Plant your left foot on the floor.

Step 4

Raise your right leg and start swinging it forward and behind you in a controlled motion. Gradually build up to larger swings until you can feel a stretch on the front and back of your right hip. Do 15 to 20 swings with your right leg, then turn around and do another set with your left leg.


  • Consult a doctor before starting a stretching routine, especially if you have a medical condition or injury.

Photo Credits:

  • Jupiterimages/ Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or