Tight hips from sitting at a desk all day? You’re definitely not alone, and luckily, the fix doesn’t have to be complicated.
This hip workout for women slowly loosens up your hips, glutes, and lower back in just 12 minutes flat.
There’s no fancy equipment or props needed here. Just 11 simple stretches you can do right on your bedroom floor.
So hold each one for the full interval, breathe deep, and let your body unwind!
Lying Glute
Let’s ease into this hip workout for women with a move that opens up your glutes and the side of your hip.
You’ll be on your back the whole time, so there’s zero pressure here. Just relax and let it slowly stretch out.
How to perform:
- Lie flat on your back with both knees bent.
- Cross your right ankle over your left thigh, just above the knee.
- Let your right knee fall open to the side.
- Reach both hands through and clasp behind your left thigh.
- Pull your left thigh toward your chest until you feel the stretch.
- Keep your head, shoulders, and lower back resting on the mat.
- Hold and breathe steadily for the full interval.
- Release, then switch sides and repeat on the left.
Knee to Chest
Next, you’ll stay right where you are and hug one knee in at a time.
It’s about as simple as it gets, and it feels amazing on your lower back and the front of your hip.
How to perform:
- Lie flat on your back with both legs extended.
- Bend your right knee and draw it up toward your chest.
- Clasp both hands around your shin or behind your thigh.
- Hug the knee in close, keeping it aligned with that shoulder.
- Keep your left leg straight and resting flat on the mat.
- Relax your head and shoulders down into the floor.
- Hold and breathe steadily for the full interval.
- Release, then switch legs and repeat on the left.
Happy Baby
Now you’ll grab the outside edges of your feet and gently rock, like a baby (yes, really).
It looks a little goofy, but stick with it, since this is one of the best moves for loosening up tight hips.
How to perform:
- Lie on your back and draw both knees toward your armpits.
- Reach up and grab the outside edges of both feet.
- Stack each ankle directly above its knee.
- Gently pull your feet down to open your hips.
- Press your lower back flat into the mat.
- Keep your head and shoulders relaxed on the floor.
- Hold and breathe steadily for the full interval.
Seated Glute
Time to sit up tall, and this one adds a little twist for a deeper stretch.
Don’t rush that rotation, though. The slow turn is exactly what pulls the stretch further into your glute.
How to perform:
- Sit upright with your legs in front of you.
- Cross your right foot over your left thigh.
- Place both hands behind you for support.
- Lean back slightly and lift your chest tall.
- Rotate your torso to deepen the glute stretch.
- Keep your hips grounded evenly on the mat.
- Hold and breathe steadily for the full interval.
- Release, then switch sides and repeat on the left.
90/90 Hip Rotation
For this one, you’ll flow your knees slowly side to side instead of holding still.
It opens both hips at once, which makes it one of the most useful moves in this whole hips workout at home.
How to perform:
- Sit on the floor with both hands behind you for support.
- Bend both knees and drop them to one side.
- Set your front shin and back shin at 90 degrees each.
- Keep your chest lifted and core engaged.
- Lift your knees and rotate them to the opposite side.
- Lower into the new 90/90 position with control.
- Continue rotating slowly side to side for the full interval.
Forward Butterfly
Next, you’ll bring the soles of your feet together and fold forward from your hips.
If your back wants to round, hinge from the hips instead and only go as far as feels good. No need to force it.
How to perform:
- Sit tall and bring the soles of your feet together.
- Let your knees drop open toward the floor.
- Hold your feet or ankles with both hands.
- Hinge forward from your hips, keeping your back long.
- Walk your hands forward along the mat as you fold.
- Lower your torso toward your feet as far as comfortable.
- Hold and breathe steadily for the full interval.
Frog Stretch
Tight hips from sitting all day? This is the one that really digs in.
It’s a deep stretch, so ease into it slowly, sink your hips down bit by bit, and keep breathing through it.
How to perform:
- Start on the floor on your hands and knees.
- Slide your right knee out wide to the side.
- Bend that knee so the shin points outward.
- Extend your left leg straight out to the other side.
- Keep your arms straight with hands planted in front of you.
- Bend your elbows and lower your chest toward the mat.
- Press back up through your hands to the start position.
- Continue lowering and pressing up for the full interval.
- Keep your hips level and back flat throughout.
- Release, then switch legs and repeat on the left.
Hip Opener
Now you’ll flip onto your stomach and draw one knee out wide to the side.
There’s nothing to push here, so just let gravity pull your hip down toward the mat and breathe.
How to perform:
- Lie face down on the mat with legs extended.
- Bend your right knee and draw it up toward your side.
- Open the hip so the knee rests out wide.
- Rest your forearms and chest down on the floor.
- Keep your left leg straight and relaxed behind you.
- Lift your right foot up toward the ceiling.
- Lower the foot back down with control.
- Continue lifting and lowering for the full interval.
- Release, then switch legs and repeat on the left.
90/90 Pigeon
This is a classic in just about every hip workout, and for good reason, it gets deep into tight hips.
Square your hips up first, then slowly fold forward over your front shin as far as you comfortably can.
How to perform:
- Sit with your right shin folded across in front of you.
- Bend that front knee to roughly 90 degrees.
- Fold your left leg behind you, also bent at 90 degrees.
- Square your hips and lift your chest tall.
- Hinge forward over your front shin from the hips.
- Walk your hands forward and lower your torso down.
- Hold and breathe steadily for the full interval.
- Release, then switch sides and repeat on the left.
Frog + Hip Opener
You’re back in that wide frog position, but this time you’ll rock instead of hold.
The gentle back-and-forth warms everything up, so the stretch feels a lot less intense than holding still.
How to perform:
- Start on your hands and knees with both knees out wide.
- Point your feet outward, in line with your knees.
- Keep your hands planted on the floor in front of you.
- Rock your hips back toward your heels slowly.
- Rock forward while lifting your right foot toward the ceiling.
- Rock back, then rock forward lifting your left foot up.
- Continue alternating the lifted foot for the full interval.
Puppy Pose
Last one, and it’s a calm one to finish on. You’ll walk your hands forward and melt your chest toward the mat.
Keep your hips stacked high over your knees, then just breathe and let your chest and upper back release.
How to perform:
- Kneel on the mat with hips stacked over your knees.
- Walk both hands far forward along the floor.
- Keep your hips high, directly above your knees.
- Sink your chest and forehead down toward the mat.
- Lengthen your arms and let your upper back release.
- Keep breathing into the stretch across your chest.
- Hold and breathe steadily for the full interval.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
