Sitting all day really does a number on your hips, doesn’t it?
Here’s the good news: you don’t need fancy equipment or hours of your time to fix it. This 8-minute routine is loaded with hip mobility exercises for beginners that actually work.
These flexibility moves are simple to follow and perfect for anyone dealing with tight hips. Ready to feel better?
Let’s get started!
90-90 Switches
Let’s kick things off with one of the best hip mobility exercises for beginners. This move is perfect if you’re dealing with tight hip flexors from sitting all day.
You’ll be rotating through your hips in a way that opens them up from multiple angles—think of it as a dynamic hip opening stretch that gets easier the more you practice.
How to perform:
- Sit on the floor with your knees bent and feet wider than hip-width.
- Drop both knees to one side to form 90-degree angles with your legs.
- Lift your knees through the center and drop them to the opposite side.
- Continue alternating sides to mobilize the hips.
90-90 Pigeon
This is basically yoga for hip mobility, but don’t worry if you’ve never done yoga before. The pigeon pose is one of those deep hip stretches that really targets the outer hip and glute.
It’s especially helpful for improving hip flexibility and releasing tension that builds up from daily activities.
How to perform:
- Start in the 90-90 position with one leg forward and one back.
- Lengthen your spine and square your chest toward your front shin.
- Hinge at your hips to fold your torso forward over the front leg.
- Hold the position to stretch the outer hip and glute.
Back Leg Lift
Now we’re adding a little challenge to work on hip alignment and internal rotation. This move might feel a bit awkward at first, but it’s great mobility training for strengthening those smaller hip muscles.
You’ll notice the difference in your hip stability over time.
How to perform:
- Remain in the 90-90 seated position.
- Keep your torso upright and engage your core muscles.
- Lift your back foot and knee off the floor, rotating internally from the hip.
- Lower leg back down with control and repeat.
Yogi Squat
Here’s a classic yoga for the hips position that doubles as ankle mobility exercises too. If you struggle with deep squats, this is your go-to hip release stretch.
It works wonders for tight hips and helps improve your overall hip mobility routine.
How to perform:
- Stand with your feet wider than your hips and toes turned slightly out.
- Sink your hips down deeply toward the floor.
- Bring your palms together at your chest.
- Press your elbows against your inner knees to gently push them outward.
Knee Taps
This one adds some dynamic movement to your hip mobility workout. By tapping each knee inward, you’re working on hip rotation exercises while building control.
It’s a simple but effective way to loosen up those hip joints.
How to perform:
- Start in a deep squat (Yogi Squat) with hands clasped at your chest.
- Drop one knee inward to tap the floor, keeping your torso upright.
- Lift the knee back to the starting squat.
- Alternate sides.
Mermaid
Time to stretch the front of your hip! This is one of the best hip flexor stretches you can do, especially if you sit a lot.
You’re combining a deep hip stretch with a quad stretch here, making it perfect for anyone dealing with hip pain from tight hip flexors.
How to perform:
- Start in 90-90 Pigeon pose with one leg forward and the other back.
- Reach back with your hand and grab your rear foot.
- Gently pull your foot toward your glutes to stretch the quad.
- Keep your opposite hand planted on the floor for support.
Low Lunge + Up Down
This dynamic move is fantastic for mobility exercises flexibility because you’re moving through different ranges of motion. The up-and-down motion works as both hip mobility stretches and hip strengthening exercises.
Plus, it’s great for runners and athletes who need that extra hip flexibility.
How to perform:
- Start in a runner’s lunge with hands on the mat and back knee lifted.
- Sink your hips deeply toward the floor, letting the back knee hover.
- Lift your hips up and straighten your front leg.
- Move dynamically up and down between these two positions.
Frog Rocks
If you’re looking for hip releasing stretches that really open up your inner hips, this is it.
The frog position is one of those hip pelvic stretches that can feel intense, but the rocking motion helps you ease into it.
Go slow and let gravity do the work.
How to perform:
- Start on your hands and knees.
- Slide your knees as wide apart as possible and turn your feet outward.
- Come down onto your forearms if comfortable.
- Gently rock your hips backward toward your heels and then forward.
Butterfly In The Air
Let’s finish strong with a move that’s perfect for daily hip stretches. This exercise targets hip mobility from a seated position, making it ideal for mobility exercises for beginners.
The pulsing motion helps loosen tight hips without putting too much strain on your body.
How to perform:
- Sit upright with feet together and hands on the floor for support.
- Let your knees drop open toward the floor like butterfly wings.
- Lift your knees back up toward your chest.
- Pulse your knees up and down in a rhythmic motion.
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.
