5 Hip-Opening Stretches for Beginners

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#1 – Low Lunge With Reach

Stand upright with your feet shoulder-width apart, maintaining good alignment with your head, shoulders and hips. Take a big step back with one foot and drop your back knee down to the ground, extending your hands overhead. Hold the position for 10 seconds. Raise up and repeat the movement on the opposite leg.

Low Lunge With Reach 

Start off with one set of 2 repetitions, ideally holding for 10 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch the front of the hips statically.


#2 – Low Squat Hold

Begin in an upright standing position with your legs slightly more than hip-width apart and maintaining good alignment with your head, shoulders and hips. Place your hands against your chest. Bend your knees and hinge through your hips to move into a deep squat. Hold the position for 10 seconds. Raise up to return to the starting position and repeat the movement.

Low Squat Hold

Start off with one set of 2 repetitions, ideally holding for 10 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end position. Intensity is light. The purpose of this exercise is to stretch around and within the hip joint area.


#3 – Figure 4 Stretch

Lie on your back with your knees bent and feet flat on the floor, relaxing the upper body and shoulders. Cross one ankle over the opposite knee then bring both knees toward you by grabbing the lower leg with your hands. Pull the knees closer to you to intensify the stretch. Hold the position for 10 seconds.  Return to starting position and repeat the movement on the opposite leg.

Figure 4 Stretch

Start off with one set of 2 repetitions, ideally holding for 10 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end position. Intensity is light. The purpose of this exercise is to stretch the hip rotators.


#4 – Happy Baby Stretch

Lie on your back with your knees bent and feet flat on the floor, relaxing the upper body and shoulders. Bring your knees toward your shoulders, grabbing the toes with your hands. Hold the position for 10 seconds.  Relax to return back to starting position and repeat movement.

To intensify the stretch, pull your toes closer to your body to bring your knees past your shoulders.

Happy Baby Stretch

Start off with one set of 2 repetitions, ideally holding for 10 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end position. Intensity is light. The purpose of this exercise is to target the deep stretch in the hip, glutes and hamstrings area.


#5 – Glute Bridge

Lie on your back on the floor with your arms at your sides, relaxing your upper body. Bend your knees and flatten your feet on the floor. Push from your heels to lift your hips up. Hold the position for 10 seconds. Relax to return back to starting position and repeat movement.

Glute Bridge

Start off with one set of 2 repetitions, ideally holding for 10 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end position. Intensity is light. The purpose of this exercise is to stretch the front of the hips and also to work on your glutes and hamstrings.