14 Best Hip Exercises for Strength and Mobility

Contents Overview

• Why Hip Exercises Matter
• Benefits of Strong and Mobile Hips
• Important Safety Tips Before Starting
• 14 Hip Exercises
• 1. Frankenstein walk
• 2. Hip circles
• 3. Sidestep exercise
• 4. Clamshell exercise
• 5. Lateral step-up
• 6. Single-leg Romanian deadlifts
• 7. Hip marching
• 8. Floor hip flexors
• 9. Butterfly pose
• 10. Knee-to-chest pose
• 11. Donkey kicks
• 12. Side leg raises
• 13. Single-leg bridge
• 14. Figure Four
• Worst Exercises for Hip Pain
• Final Thoughts
• FAQs

Why Hip Exercises Matter

Your hips are one of the most important joints in your body. They connect your upper and lower body and help you walk, run, sit, stand, and bend. Many people spend hours sitting each day, which can make hip muscles tight and weak over time.

Weak or stiff hips can lead to discomfort in the hips themselves, as well as pain in the lower back, knees, or even ankles. Regular hip exercises help keep these muscles strong and flexible. They support better posture, easier movement, and a lower risk of injury.

Whether you are dealing with occasional stiffness, recovering from an injury, or simply want to stay active as you age, these exercises can make a big difference. Research from physical therapy sources shows that targeted hip work improves daily function and reduces pain for many people.

Benefits of Strong and Mobile Hips

Building strength and mobility in your hips offers many advantages. Here are some key benefits backed by health experts:

• Reduced pain: Strong hip muscles take pressure off the joint, easing discomfort from conditions like arthritis or bursitis.
• Better balance: Stable hips lower the risk of falls, especially important as you get older.
• Improved posture: Balanced hip muscles help you stand taller and reduce strain on your lower back.
• Easier daily activities: Tasks like climbing stairs, getting out of a chair, or walking become smoother.
• Enhanced athletic performance: Strong hips provide more power for running, jumping, or sports.
• Lower injury risk: Flexible and strong hips protect your knees and back during movement.

Studies show that people who add hip exercises to their routine often see improvements in pain and function within a few weeks of consistent practice.

Important Safety Tips Before Starting

Always prioritize safety when trying new exercises. Here are essential guidelines:

• Warm up first with light walking or marching in place for 5 minutes.
• Start slow with fewer repetitions and build up gradually.
• Stop if you feel sharp pain—mild discomfort is normal, but pain is not.
• Breathe steadily; do not hold your breath.
• Use a chair or wall for support if needed for balance.
• Consult a doctor or physical therapist if you have recent injuries, surgery, or severe pain.

These exercises are general recommendations. Listen to your body and adjust as needed.

14 Hip Exercises

Below are 14 proven hip exercises. They include stretches for mobility and strengthening moves. Aim for proper form to get the most benefit.

1. Frankenstein Walk

The Frankenstein walk is a dynamic stretching exercise that mimics the stiff-legged gait of the famous monster from Mary Shelley's novel. It involves walking forward while alternately kicking one straight leg high and reaching toward the toes with the opposite hand.

This move is a popular warm-up in running, sports training, and general fitness routines. It stands out as a bodyweight exercise that requires no equipment and can be done anywhere with a bit of space.

Unlike static stretches, where you hold a position, the Frankenstein walk is dynamic—it keeps your body moving to increase blood flow and prepare muscles for activity. It primarily targets the lower body, making it an excellent choice for improving hip mobility and hamstring flexibility.

Many athletes and trainers include it to loosen tight areas caused by prolonged sitting or intense workouts. It promotes better posture and balance while activating key muscle groups.

How to Perform the Frankenstein Walk: Step-by-Step Technique

Mastering proper form ensures you get the full benefits and avoid strain. Follow these steps carefully:

• Stand tall with your feet hip-width apart. Extend your arms straight out in front of you at shoulder height, palms facing down.
• Engage your core to maintain an upright posture—keep your chest up and shoulders relaxed.
• Take a small step forward with your left foot for balance.
• Kick your right leg straight up in front of you, keeping it as straight as possible without locking the knee.
• Reach your left hand toward your right toes, aiming to touch or get close while keeping your back flat.
• Lower your right leg in a controlled way and step forward with it.
• Repeat on the opposite side: kick the left leg up and reach with the right hand.
• Continue alternating legs as you slowly walk forward.

Move deliberately—avoid rushing or swinging wildly. If space is limited, perform the kicks in place. Breathe naturally throughout the movement.

For beginners, start with lower kicks and no toe touch. Focus on keeping the kicking leg straight and the torso upright.

Why Do the Frankenstein Walk: Key Benefits

This simple exercise offers impressive advantages for your hips and overall movement:

• Improved hip mobility: It actively strengthens hip flexors while stretching hamstrings, creating better balance around the hip joint.
• Increased hamstring flexibility: The straight-leg kick provides a deep dynamic stretch to the back of the thighs.
• Better posture and balance: Engaging the core and standing on one leg challenges stability, which carries over to daily activities and sports.
• Injury prevention: As a warm-up, it increases blood flow, loosens tight muscles, and prepares the body for more intense efforts, reducing strain risk.
• Relief from lower back discomfort: Enhanced hip mobility often eases tightness that contributes to back issues.
• Enhanced athletic performance: Runners and athletes gain better stride length and efficiency from flexible hamstrings and strong hip flexors.
• Core activation: Keeping your torso steady works the abs and lower back without extra equipment.

Regular practice leads to noticeable improvements in range of motion and comfort during squats, runs, or everyday bending.

Recommended Sets and Repetitions

The Frankenstein walk is typically performed as a warm-up or mobility drill rather than for high reps like strength training.

• Beginners: 2 sets of 10 kicks per leg (20 total steps), focusing on form.
• Intermediate: 3 sets of 12-15 kicks per leg, or walk 20-30 meters per set.
• Advanced: 3-4 sets of 15-20 kicks per leg, adding speed or higher kicks.
• Duration alternative: Perform continuously for 1-2 minutes per set.

Include it 3-5 times per week, ideally before workouts or as part of a daily mobility routine. Rest 30-60 seconds between sets if needed. Progress by increasing height, distance, or adding variations over time.

2. Hip Circles

Hip circles are a simple dynamic mobility exercise where you move your hips in large circular motions. This move is popular in warm-ups for yoga, running, dance, and general fitness routines.

You can perform them standing with hands on your hips or in a quadruped position on hands and knees. The standing version is most common for everyday use.

No equipment is needed, making it easy to do anywhere. It gently lubricates the hip joints, increases blood flow, and prepares your lower body for activity.

Many people add hip circles to their daily routine to counteract tightness from sitting too long or to maintain flexible hips as they age.

How to Perform Hip Circles: Step-by-Step Technique

Focus on smooth, controlled movements to get the most benefit. Here's the standard standing version:

• Stand tall with your feet shoulder-width apart or slightly wider for better stability.
• Place your hands on your hips to help guide and feel the movement.
• Keep your chest up, shoulders relaxed, and core lightly engaged.
• Shift your hips to the right, then push them back, to the left, and forward in a smooth circle—like drawing a big circle with your pelvis.
• Make the circle as large as feels comfortable without straining.
• Complete all repetitions in one direction, then reverse for the opposite direction.
• Breathe deeply and move slowly to maintain control.

Start with small circles if you're new to this, and gradually make them larger. Keep your upper body still—only your hips should move.

For a variation on all fours: Get on hands and knees, then circle one knee outward while keeping the rest of your body stable.

Why Do Hip Circles: Key Benefits

This easy exercise provides many advantages for your hips and overall health:

• Improved hip mobility: It takes your hip joints through a full range of motion, increasing flexibility over time.
• Loosens tight muscles: Targets the hip flexors, glutes, lower back, and obliques, relieving stiffness from sitting or intense workouts.
• Strengthens the core: Keeping your torso stable engages your abs and lower back muscles.
• Better posture and balance: Stronger, more mobile hips help you stand taller and move more efficiently.
• Injury prevention: Well-lubricated and flexible hips reduce strain on the lower back, knees, and ankles during daily activities or sports.
• Reduced lower back pain: Many people find relief from tightness that pulls on the back.
• Great warm-up tool: Increases blood flow and prepares your body for squats, runs, or other exercises.

Regular hip circles can make everyday movements like walking, bending, or climbing stairs feel smoother and more comfortable.

Recommended Sets and Repetitions

Hip circles are a mobility exercise, so focus on quality rather than high intensity.

• Beginners: 2 sets of 8-10 circles in each direction.
• Intermediate: 3 sets of 10-15 circles per direction, or 30 seconds continuous per direction.
• Advanced: 3-4 sets of 15-20 circles per direction, making them as large as possible with perfect control.
• Time-based option: 30-60 seconds of continuous circles per direction.

Do them 4-6 times per week, ideally as part of your warm-up or cool-down. Perform before workouts to prepare your hips or on rest days for active recovery.

Progress by increasing circle size, slowing the movement, or adding a resistance band around your thighs.

3. Sidestep Exercise

The sidestep exercise, also known as lateral band walks or monster walks, is a simple resistance exercise that involves stepping sideways while keeping tension on a resistance band placed around your legs. It is one of the best bodyweight or banded moves for targeting the muscles on the outer hips and thighs.

You can do it with just your body weight or with a mini loop resistance band around your thighs, knees, or ankles. The band version increases the challenge and makes the muscles work harder throughout the movement.

This exercise is popular in physical therapy, running programs, strength training, and warm-ups because it strengthens the hips in a way that most forward-moving exercises do not. It requires very little space and no fancy equipment.

Many people use sidesteps to improve stability, prevent knee pain, and build a stronger lower body for daily activities or sports.

How to Perform the Sidestep Exercise: Step-by-Step Technique

Proper form is essential to target the right muscles and avoid cheating. Follow these steps:

• Place a mini resistance band just above your knees or around your ankles. If you have no band, simply mimic the tension with body weight.
• Stand with your feet hip-width apart so there is light tension in the band. Bend your knees slightly into a quarter-squat position.
• Keep your chest up, shoulders back, and core engaged. Look straight ahead.
• Take a controlled step to the right with your right foot, keeping toes pointed forward.
• Follow immediately with your left foot, stepping to the right to return to hip-width stance. Do not let the feet come closer than hip-width.
• Continue stepping sideways for the desired number of steps or distance.
• Repeat in the opposite direction to complete one set.

Move slowly and stay low—never stand up fully during the set. Keep constant tension on the band by avoiding small steps. Breathe steadily throughout.

Beginners can start without a band and take smaller steps. Advanced users can use a stronger band or go lower in the squat.

Why Do the Sidestep Exercise: Key Benefits

This straightforward move delivers powerful results for your lower body:

• Stronger glute medius and minimus: These outer hip muscles are the main targets, improving hip stability.
• Better knee alignment: Strong side hips prevent the knees from caving in during squats, runs, or jumps.
• Reduced risk of injury: Helps prevent runner's knee, IT band syndrome, and ankle sprains by building lateral strength.
• Improved balance and stability: Essential for sports that involve quick direction changes, like soccer or tennis.
• Enhanced athletic performance: Leads to more powerful strides, better agility, and faster side-to-side movement.
• Relief from hip or knee discomfort: Often prescribed in physical therapy to correct muscle imbalances.
• Toned outer thighs and glutes: Gives your lower body a firmer, more sculpted appearance.

Regular sidesteps create balanced strength around the hips, making everyday movements like walking or climbing stairs feel easier and more stable.

Recommended Sets and Repetitions

The sidestep exercise works best with moderate reps and controlled tempo.

• Beginners: 2 sets of 10 steps each direction (20 total steps per set), using a light band or no band.
• Intermediate: 3 sets of 12-15 steps each direction, with a medium resistance band.
• Advanced: 3-4 sets of 15-20 steps each direction, using a heavy band and staying lower in the squat.
• Distance alternative: Walk sideways 10-15 meters each way instead of counting steps.

Perform 3-4 times per week as part of your warm-up, lower-body workout, or rehab routine. Rest 45-60 seconds between sets. Progress by using a stronger band, taking bigger steps, or slowing the tempo.

4. Clamshell Exercise

The clamshell exercise is a simple, targeted movement that primarily strengthens the gluteus medius, the muscle on the outer side of your hip. It gets its name from the way your legs open and close like a clamshell opening its shell.

You perform it lying on your side with knees bent, lifting the top knee while keeping your feet together. It is a staple in physical therapy, rehab programs, and glute-focused workouts because it isolates the hip abductors effectively.

You can do it with body weight alone or add a resistance band around your thighs for extra challenge. It requires no equipment beyond a mat, making it perfect for home workouts.

Many trainers recommend it to fix muscle imbalances, improve hip stability, and build a stronger, more rounded backside.

How to Perform the Clamshell Exercise: Step-by-Step Technique

Good form is crucial to target the right muscles and avoid compensating with your back or hips. Here's how to do it correctly:

• Lie on your side on a comfortable mat, with your legs stacked and knees bent at about 45 degrees. Keep your hips stacked vertically—do not roll backward.
• Rest your head on your bottom arm or a pillow for comfort. Place your top hand on your hip to monitor movement.
• Engage your core lightly to keep your spine neutral.
• Optional: Place a mini resistance band just above your knees.
• Keeping your feet together, slowly lift your top knee as high as possible without rotating your pelvis or lifting your bottom leg.
• Pause at the top for a second, feeling the squeeze in your outer hip.
• Lower your knee back down in a controlled manner.
• Complete all reps on one side before switching to the other.

Breathe out as you lift and in as you lower. Move slowly—avoid jerking or using momentum. If your hips rock backward, reduce the range of motion.

Beginners should start without a band and focus on perfect form.

Why Do the Clamshell Exercise: Key Benefits

This underrated exercise offers excellent rewards for your lower body and overall movement:

• Stronger glute medius: Directly targets and builds this key hip stabilizer.
• Improved hip stability: Helps prevent the hips from dropping during walking or running.
• Better knee tracking: Reduces inward knee collapse, lowering risk of pain or injury.
• Injury prevention: Commonly used to prevent or rehab IT band syndrome, runner's knee, and lower back issues.
• Enhanced athletic performance: Boosts lateral strength for better agility in sports.
• Toned outer glutes and hips: Creates a firmer, lifted appearance in your backside.
• Low-impact and safe: Gentle on joints, ideal for rehab or anyone with knee or back concerns.

Regular clamshells lead to more balanced strength, smoother gait, and reduced discomfort from daily activities or workouts.

Recommended Sets and Repetitions

Clamshells work best with higher reps and controlled tempo to build endurance in the hip stabilizers.

• Beginners: 2 sets of 10-12 reps per side, body weight only.
• Intermediate: 3 sets of 12-15 reps per side, with a light to medium resistance band.
• Advanced: 3-4 sets of 15-20 reps per side, using a heavier band or adding a pause at the top.
• Hold variation: 3 sets of 10 reps with a 3-5 second hold at the top.

Include it 3-5 times per week, either in your warm-up, as part of a glute workout, or during rehab sessions. Rest 30-60 seconds between sides or sets. Progress by increasing reps, resistance, or adding slow eccentrics.

5. Lateral Step-Up

The lateral step-up is a functional lower-body exercise where you step sideways onto a raised platform, such as a bench, box, or step. It mimics real-life movements like climbing stairs sideways or getting out of a car.

Unlike traditional forward step-ups, the lateral version emphasizes the outer hips and glutes more intensely. You can perform it with body weight or by holding dumbbells for added resistance.

This move is common in strength training, physical therapy, and athletic programs because it builds unilateral strength and addresses side-to-side imbalances. It requires only a sturdy elevated surface, making it accessible for home or gym use.

Many people include it to strengthen the hips, improve balance, and enhance performance in sports involving lateral movement.

How to Perform the Lateral Step-Up: Step-by-Step Technique

Proper form prevents knee strain and maximizes hip engagement. Follow these steps:

• Stand sideways next to a sturdy bench or box that reaches about knee height (start lower if you're new to this).
• Place your hands on your hips or hold dumbbells at your sides for balance and added weight.
• Engage your core and keep your chest up and shoulders back.
• Place your near foot (the one closest to the box) firmly on the center of the platform.
• Push through that foot to drive your body upward, bringing your trailing foot up to meet it on the box.
• Stand tall at the top, squeezing your glutes without leaning forward.
• Slowly lower your trailing foot back to the ground in a controlled manner.
• Complete all reps on one side before switching to the other.

Keep your stepping knee tracking over your toes—avoid letting it cave inward. Move deliberately rather than explosively at first. Breathe out on the way up and in on the way down.

Beginners should use a lower step and no weight. Focus on balance and full control.

Why Do the Lateral Step-Up: Key Benefits

This effective exercise delivers targeted improvements for your lower body:

• Stronger glute medius and minimus: Heavily activates the outer hip muscles for better stability.
• Improved hip and knee alignment: Helps prevent inward collapse, reducing pain risk.
• Enhanced balance and coordination: Challenges single-leg control, vital for daily function and sports.
• Injury prevention: Often used to rehab or prevent IT band issues, runner's knee, and ankle sprains.
• Better lateral power: Boosts performance in activities requiring side-to-side movement, like tennis or soccer.
• Toned glutes and thighs: Builds a firmer, more sculpted lower body.
• Functional strength: Translates directly to real-world tasks and improves overall mobility.

Regular practice creates more balanced legs, reduces imbalances, and supports healthier movement patterns.

Recommended Sets and Repetitions

Lateral step-ups build strength and endurance best with moderate reps and focus on quality.

• Beginners: 2 sets of 8-10 reps per side, using a low step and body weight.
• Intermediate: 3 sets of 10-12 reps per side, adding light dumbbells or a higher step.
• Advanced: 3-4 sets of 12-15 reps per side, using heavier weights or slowing the lowering phase.
• Explosive variation: Drive up quickly for power development once form is solid.

Perform 2-4 times per week as part of your lower-body routine or warm-up. Rest 60-90 seconds between sides or sets. Progress by increasing height, weight, reps, or tempo control.

6. Single-Leg Romanian Deadlift

The single-leg Romanian deadlift, often called single-leg RDL, is an advanced hinge exercise performed on one leg. It involves bending at the hips to lower your torso while extending the non-standing leg behind you for balance.

This move is a unilateral variation of the traditional Romanian deadlift. You can do it with body weight, dumbbells, kettlebells, or a barbell. It targets the posterior chain—the muscles along the back of your body—while challenging stability.

It is popular in strength training, athletic development, and rehab programs because it addresses imbalances between sides. Many people use it to build stronger hips, improve balance, and enhance performance in running or sports.

It requires good coordination and hip mobility, making it ideal once you master basic deadlifts.

How to Perform the Single-Leg Romanian Deadlift: Step-by-Step Technique

Focus on control and balance to get the benefits safely. Here's the bodyweight version first:

• Stand tall on your right leg with a slight bend in the knee. Keep your left foot off the ground behind you.
• Place hands on hips or hold light weights in front for added challenge.
• Engage your core and keep your shoulders back and chest up.
• Hinge at your hips by pushing them back, lowering your torso toward the floor while extending your left leg straight behind you.
• Keep your back flat and hips square to the ground—avoid twisting.
• Lower until your torso is nearly parallel to the floor or you feel a strong stretch in your right hamstring.
• Drive through your right heel to return to standing, squeezing your glutes at the top.
• Complete all reps on one leg before switching sides.

Move slowly—aim for a smooth hinge rather than quick reps. Breathe out on the way up and in on the way down. For weighted versions, hold dumbbells in front or opposite hand.

Beginners can start near a wall for support or reduce the range of motion.

Why Do the Single-Leg Romanian Deadlift: Key Benefits

This challenging exercise offers excellent rewards for your posterior chain and stability:

• Stronger hamstrings and glutes: Heavily loads these muscles for better power and shape.
• Improved hip stability: The standing leg's hip works hard to prevent dropping or rotating.
• Better balance and coordination: Single-leg stance enhances proprioception and core control.
• Fixes imbalances: Works each side independently to correct left-right differences.
• Injury prevention: Strengthens the posterior chain, reducing risk of hamstring strains, lower back issues, and knee problems.
• Enhanced athletic performance: Boosts running efficiency, jumping power, and agility.
• Core and lower back strength: Anti-rotation demand builds a stable midline.

Regular practice leads to stronger, more resilient hips and better overall movement quality.

Recommended Sets and Repetitions

Single-leg RDLs emphasize quality and control over high volume.

• Beginners: 2-3 sets of 6-8 reps per side, body weight only.
• Intermediate: 3 sets of 8-12 reps per side, with light to moderate dumbbells.
• Advanced: 3-4 sets of 10-15 reps per side, using heavier weights or slower eccentrics.
• Balance focus: Hold the bottom position for 2-3 seconds.

Include it 2-3 times per week in your lower-body or posterior chain workouts. Rest 60-90 seconds between sides or sets. Progress by adding weight, increasing reps, or improving range and stability.

7. Hip Marching

Hip marching is a versatile, low-impact exercise that involves alternately lifting your knees toward your chest in a marching motion. It can be done seated in a chair, standing in place, or as part of a glute bridge for added challenge.

The seated version is especially popular for seniors, office workers, or anyone with limited mobility. Standing hip marching serves as a great warm-up, while the bridge variation (often called glute bridge march) targets the posterior chain more intensely.

This exercise requires no equipment and can be performed anywhere. It strengthens the hip flexors, activates the core, and improves coordination without stressing the joints.

Many physical therapists and trainers recommend it for building hip strength, enhancing stability, and counteracting the effects of prolonged sitting.

How to Perform Hip Marching: Step-by-Step Technique

The basic seated version is ideal for most people. Here's how to do it correctly:

• Sit upright in a sturdy chair with your feet flat on the floor, hip-width apart.
• Place your hands on your thighs or the sides of the chair for support.
• Engage your core by drawing your belly button toward your spine.
• Lift your right knee toward your chest as high as comfortable, keeping your foot flexed.
• Hold for a moment, then lower your right foot back to the floor in a controlled way.
• Repeat with your left knee, alternating sides in a smooth marching rhythm.
• Keep your back straight and avoid leaning forward or backward.

Breathe steadily—exhale as you lift and inhale as you lower. Move slowly to feel the muscles working.

For standing: Stand tall and march in place, driving knees higher. For bridge marching: Start in a glute bridge and alternate lifting knees while keeping hips elevated.

Why Do Hip Marching: Key Benefits

This simple movement provides impressive advantages for your hips and overall fitness:

• Stronger hip flexors: Directly targets these muscles, improving lifting power and stride length.
• Enhanced core stability: Requires engagement to maintain posture and balance.
• Better hip mobility: Increases range of motion and reduces stiffness from sitting.
• Improved balance and coordination: Alternating legs challenges stability, especially in bridge variations.
• Low-impact and joint-friendly: Safe for seniors, rehab, or anyone avoiding high stress on knees or back.
• Glute and hamstring activation: Bridge marching adds posterior chain strength for better posture.
• Injury prevention: Strengthens supporting muscles to reduce risk of falls or lower body strains.

Regular practice leads to easier daily movements, reduced discomfort, and a more active lifestyle.

Recommended Sets and Repetitions

Hip marching works well as a mobility or activation drill with moderate volume.

• Beginners: 2 sets of 10 lifts per leg (20 total marches), seated version.
• Intermediate: 3 sets of 12-15 lifts per leg, adding standing or light resistance band.
• Advanced: 3-4 sets of 15-20 lifts per leg, using bridge variation or holding at the top.
• Time-based option: March continuously for 30-60 seconds per set.

Perform 3-6 times per week, as a warm-up, during breaks, or in a core routine. Rest 30-60 seconds between sets. Progress by increasing height, speed, or adding variations.

8. Floor Hip Flexor Stretch

The floor hip flexor stretch, also known as the lying knee-to-chest stretch or supine hip flexor stretch, is a gentle floor-based exercise that targets the hip flexor muscles. It involves lying on your back and pulling one knee toward your chest while keeping the other leg extended.

This move is primarily a stretch rather than a strengthening exercise, making it ideal for releasing tightness in the front of the hips. It is commonly used in yoga, physical therapy, and recovery routines.

No equipment is required—just a comfortable mat or floor space. It is especially helpful for people who sit for long periods, runners, or anyone experiencing hip or lower back tightness.

The stretch focuses on the iliopsoas and rectus femoris muscles, helping to improve flexibility and reduce discomfort from shortened hip flexors.

How to Perform the Floor Hip Flexor Stretch: Step-by-Step Technique

Proper form ensures a safe, effective stretch without straining your back. Follow these steps:

• Lie flat on your back on a mat or comfortable surface, with both legs extended.
• Bend your right knee and bring it toward your chest.
• Place both hands behind your right thigh or around the shin to gently pull the knee closer to your chest.
• Keep your left leg straight and pressed into the floor, with your toes pointed up or flexed.
• Relax your shoulders and head on the floor—avoid lifting them.
• Hold the stretch, breathing deeply, then release and switch sides.

To deepen the stretch, pull the knee closer or slightly across your body. Keep your lower back pressed gently into the floor to avoid arching.

For beginners, start with a smaller pull. If you have back issues, place a small pillow under your head.

Why Do the Floor Hip Flexor Stretch: Key Benefits

This simple stretch offers significant advantages for hip health and comfort:

• Relieves tight hip flexors: Lengthens muscles shortened from prolonged sitting or activity.
• Reduces lower back discomfort: Loosens hips to ease pull on the lower spine.
• Improves hip mobility: Increases range of motion for better walking, running, or bending.
• Enhances posture: Counteracts forward pelvic tilt from tight flexors.
• Low-impact and accessible: Safe for most people, including seniors or those in rehab.
• Promotes relaxation: Deep breathing during the hold calms the body.
• Complements other exercises: Prepares hips for strengthening moves or workouts.

Consistent practice can lead to freer movement and less daily stiffness in the hips and back.

Recommended Sets and Repetitions

As a stretch, focus on hold time rather than high reps.

• Beginners: 2-3 holds of 20-30 seconds per side, 1-2 sets.
• Intermediate: 3 holds of 30-45 seconds per side, 2 sets.
• Advanced: 3-4 holds of 45-60 seconds per side, or add gentle pulses.
• Daily option: Perform once or twice a day for maintenance.

Include it 4-7 times per week, ideally after sitting or workouts. Hold without bouncing—breathe deeply. Progress by increasing hold time or depth gradually.

9. Butterfly Pose

The butterfly pose, also known as bound angle pose or baddha konasana in yoga, is a seated stretch where you bring the soles of your feet together and let your knees fall outward. It resembles the flapping wings of a butterfly, hence the name.

This classic yoga posture primarily targets the inner thighs, groins, and hips. It is a gentle, restorative stretch suitable for all levels, often used in yoga classes, cool-downs, or daily mobility routines.

No equipment is needed—just a comfortable spot on the floor. Many people practice it to open tight hips from sitting, running, or strength training.

It promotes relaxation and can be held for longer periods, making it great for beginners or anyone seeking a calming stretch.

How to Perform the Butterfly Pose: Step-by-Step Technique

Focus on gentle pressure and deep breathing for the best results. Here's the standard version:

• Sit on the floor with your legs extended in front of you.
• Bend your knees and bring the soles of your feet together, letting your knees drop out to the sides.
• Hold your feet or ankles with your hands—grasp your big toes for a deeper variation.
• Sit tall, lengthening your spine, and engage your core lightly.
• Gently press your knees toward the floor using your thigh muscles, not force.
• Optionally, hinge forward from your hips for a deeper stretch, keeping your back straight.
• Breathe deeply and hold the position.

Avoid bouncing your knees—use steady, relaxed pressure. If your hips are tight, sit on a folded blanket or block for elevation.

For a restorative version, recline back or use props under your knees for support.

Why Do the Butterfly Pose: Key Benefits

This accessible pose provides numerous advantages for your lower body and well-being:

• Opens tight hips and groins: Stretches the inner thighs (adductors) and hip rotators deeply.
• Improves hip mobility: Increases range of motion for better movement in daily life or sports.
• Relieves lower back tension: Gentle opening can ease discomfort from tight hips.
• Stimulates digestion and circulation: Traditional yoga benefits include better blood flow to the pelvic area.
• Promotes relaxation: Forward fold variation calms the mind and reduces stress.
• Safe during pregnancy: Modified version supports hip opening (consult a professional).
• Enhances posture: Encourages upright sitting and spinal length.

Regular practice leads to more flexible hips, reduced stiffness, and a greater sense of calm.

Recommended Sets and Repetitions

Butterfly pose is a static stretch, so focus on hold duration rather than reps.

• Beginners: 2-3 holds of 30-60 seconds, 1-2 sets.
• Intermediate: 3 holds of 1-3 minutes, adding gentle forward fold.
• Advanced: 3-5 minutes per hold, or incorporate flapping knees gently for dynamic release.
• Daily option: Hold for 2-5 minutes as part of a relaxation routine.

Practice 4-7 times per week, ideally after workouts or in the evening. Breathe deeply throughout. Progress by increasing hold time or deepening the forward hinge gradually.

10. Knee-to-Chest Pose

The knee-to-chest pose, known in yoga as apanasana or wind-relieving pose, is a simple supine stretch performed lying on your back. You draw one or both knees toward your chest while keeping the rest of your body relaxed on the floor.

This restorative pose is common in yoga sequences, physical therapy, and gentle fitness routines. It comes in single-leg or double-leg variations—the single-leg version offers a deeper stretch for one side at a time.

No equipment is needed, making it ideal for home practice or quick relief. Many people use it to ease tightness in the lower back, hips, and glutes after long periods of sitting or activity.

It promotes deep relaxation and is often included in cool-downs or bedtime routines for its calming effects.

How to Perform the Knee-to-Chest Pose: Step-by-Step Technique

This gentle pose is easy to learn. Here's the double-knee version:

• Lie flat on your back on a mat or comfortable surface, with legs extended and arms by your sides.
• Bend both knees and draw them toward your chest.
• Wrap your arms around your shins or thighs, clasping hands or elbows.
• Gently pull your knees closer to your chest, feeling a stretch in your lower back and hips.
• Keep your head and shoulders relaxed on the floor—avoid lifting them.
• Optionally, rock side to side for a gentle massage on your back.
• Breathe deeply and hold the position.

For the single-leg variation: Draw one knee to your chest while keeping the other leg extended straight on the floor.

Always move slowly and avoid forcing the stretch. If you have back issues, consult a professional first.

Why Do the Knee-to-Chest Pose: Key Benefits

This soothing pose provides excellent relief and flexibility gains:

• Relieves lower back tension: Gently stretches the lower spine and releases tightness.
• Stretches hips and glutes: Opens the hip joints and lengthens the glute muscles.
• Improves digestion: The gentle compression can aid in releasing gas and promoting gut health.
• Reduces stress and anxiety: The curled position and deep breathing promote relaxation.
• Enhances spinal mobility: Encourages gentle movement in the lower back.
• Safe and restorative: Ideal for beginners, seniors, or those recovering from injury.
• Prepares for deeper poses: Often used as a counterpose after backbends.

Regular practice can lead to reduced back discomfort, better posture, and a calmer mind.

Recommended Sets and Repetitions

As a restorative stretch, emphasize hold time over intensity.

• Beginners: 2-3 holds of 30-60 seconds, 1-2 sets (single or double knees).
• Intermediate: 3 holds of 1-2 minutes, adding gentle rocking.
• Advanced: 3-5 minutes per hold, or alternate single-leg sides for deeper release.
• Daily option: Hold for 2-3 minutes as part of a bedtime routine.

Practice 4-7 times per week, ideally in the morning or evening. Breathe deeply throughout. Progress by increasing duration or incorporating slow rocks.

11. Donkey Kicks

The donkey kick is a popular bodyweight exercise performed on all fours, where you lift one bent leg upward behind you while keeping the knee bent at 90 degrees. It mimics the kicking motion of a donkey, which gives it its fun name.

This move primarily targets the glutes but also engages the hips, core, and hamstrings. It is a staple in glute-focused workouts, Pilates, and home fitness routines because it isolates the butt muscles effectively.

You can do it with no equipment or add a resistance band around your thighs for more intensity. It is low-impact and suitable for most fitness levels, making it great for building a stronger, more toned backside.

Many trainers recommend it for improving hip stability and sculpting the glutes without heavy weights.

How to Perform Donkey Kicks: Step-by-Step Technique

Focus on controlled movement to maximize glute activation. Here's the proper form:

• Start on all fours on a mat, with hands under shoulders and knees under hips.
• Keep your core engaged, back flat, and neck neutral—look down at the mat.
• Bend your right knee at 90 degrees and flex your foot.
• Lift your right leg upward, keeping the knee bent, until your thigh is parallel to the floor or higher.
• Squeeze your glute at the top without arching your lower back.
• Lower your knee back down slowly without touching the floor.
• Complete all reps on one side before switching.

Breathe out as you lift and in as you lower. Avoid swinging or using momentum—keep the movement slow and deliberate.

For beginners, start with smaller lifts. Advanced users can add pulses at the top or a resistance band.

Why Do Donkey Kicks: Key Benefits

This simple exercise delivers targeted results for your lower body:

• Stronger glutes: Primarily builds the gluteus maximus for better shape and power.
• Improved hip stability: Engages the glute medius and minimus for balanced hips.
• Better posture: Strong glutes support the pelvis and reduce lower back strain.
• Toned backside: Helps create a lifted, firmer appearance in the butt.
• Core engagement: Stabilizing on three points activates the abs and lower back.
• Low-impact: Gentle on joints, ideal for rehab or beginners.
• Enhanced athletic performance: Boosts power for running, jumping, and daily movements.

Regular donkey kicks contribute to stronger hips, reduced injury risk, and a more sculpted lower body.

Recommended Sets and Repetitions

Donkey kicks emphasize muscle endurance and control.

• Beginners: 2-3 sets of 10-12 reps per side, body weight only.
• Intermediate: 3 sets of 12-15 reps per side, adding a resistance band.
• Advanced: 3-4 sets of 15-20 reps per side, with pulses or heavier bands.
• Hold variation: Add 2-3 second holds at the top for extra burn.

Include it 3-5 times per week in your glute or lower-body routine. Rest 30-60 seconds between sides. Progress by increasing reps, resistance, or slowing the tempo.

12. Side Leg Raises

Side leg raises, also called side-lying leg lifts or hip abductions, are a simple bodyweight exercise performed lying on your side. You lift your top leg upward while keeping it straight, targeting the muscles on the outer hip and thigh.

This move is popular in physical therapy, Pilates, yoga, and glute workouts because it effectively isolates the gluteus medius and minimus. It requires no equipment beyond a mat, making it perfect for home routines.

You can do it lying down or standing for variety. Many people include it to improve hip stability, tone the outer thighs, and prevent common injuries.

It is low-impact and scalable, suitable for beginners to advanced fitness levels.

How to Perform Side Leg Raises: Step-by-Step Technique

Proper form ensures you target the hips without straining your back. Here's the side-lying version:

• Lie on your right side on a mat, with legs stacked and straight. Support your head with your right hand or a pillow.
• Place your left hand on the floor in front for balance or on your hip to monitor movement.
• Engage your core to keep your torso stable and hips stacked—avoid rolling backward.
• Flex your top foot and slowly lift your left leg as high as comfortable, keeping it straight.
• Pause at the top, squeezing your outer hip.
• Lower your leg in a controlled manner without resting it fully.
• Complete all reps on one side before switching.

Move slowly—avoid swinging. Breathe out on the lift and in on the lower.

For standing variation: Stand tall and lift one straight leg out to the side. Add a resistance band around ankles for more challenge.

Why Do Side Leg Raises: Key Benefits

This effective exercise offers targeted improvements for your lower body:

• Stronger glute medius and minimus: Builds the outer hip muscles for better stability.
• Improved hip alignment: Helps prevent knees from caving in during movement.
• Reduced injury risk: Lowers chances of IT band syndrome, runner's knee, and lower back pain.
• Better balance: Enhances single-leg stability for daily activities and sports.
• Toned outer thighs and hips: Creates a firmer, sculpted appearance.
• Core activation: Stabilizing your torso engages the obliques and lower back.
• Low-impact and safe: Gentle on joints, great for rehab or seniors.

Consistent practice leads to more stable hips, smoother gait, and reduced side-to-side imbalances.

Recommended Sets and Repetitions

Side leg raises build endurance best with higher reps and control.

• Beginners: 2-3 sets of 10-12 reps per side, body weight only.
• Intermediate: 3 sets of 12-15 reps per side, adding a resistance band.
• Advanced: 3-4 sets of 15-20 reps per side, with pulses or holds at the top.
• Hold variation: Add 2-3 second pauses at the peak.

Perform 3-5 times per week as part of your hip or lower-body routine. Rest 30-60 seconds between sides. Progress by increasing reps, resistance, or slowing the movement.

13. Single-Leg Bridge

The single-leg bridge, also known as the single-leg glute bridge, is an advanced variation of the basic glute bridge. You perform it by lifting your hips off the ground while balancing on one leg, with the other leg extended straight up or out.

This unilateral exercise intensely targets the glutes, hamstrings, and core while challenging balance and stability. It is popular in strength training, Pilates, and athletic programs to address imbalances between sides.

You can do it with body weight or add resistance like dumbbells or bands. It requires only a mat, making it ideal for home workouts.

Many trainers use it to build stronger glutes, improve hip control, and enhance performance in running or sports.

How to Perform the Single-Leg Bridge: Step-by-Step Technique

Master the basic glute bridge first for best results. Here's the standard form:

• Lie on your back on a mat, knees bent, feet flat on the floor hip-width apart, arms by your sides.
• Engage your core and squeeze your glutes.
• Extend one leg straight up toward the ceiling or forward—keep it in line with your thigh.
• Push through the heel of your supporting foot to lift your hips off the ground, forming a straight line from shoulders to knee.
• Squeeze your glute at the top without arching your lower back.
• Lower your hips slowly back down without fully resting.
• Complete all reps on one side before switching.

Breathe out as you lift and in as you lower. Keep your hips level—avoid dropping the raised side.

Beginners can keep the extended leg bent or lower. Advanced users can add pulses or weights on the hips.

Why Do the Single-Leg Bridge: Key Benefits

This powerful move offers superior results for your posterior chain and stability:

• Intense glute activation: Targets the gluteus maximus more than bilateral bridges.
• Stronger hamstrings and core: The supporting leg and midline work harder for control.
• Improved balance and stability: Single-leg demand enhances coordination and proprioception.
• Corrects imbalances: Works each side independently to even out strength differences.
• Better hip extension: Boosts power for running, jumping, and daily movements.
• Reduced injury risk: Strengthens supporting muscles to protect knees, back, and hips.
• Toned and lifted glutes: Creates a firmer, more sculpted backside.

Regular practice leads to stronger, more balanced hips and improved overall lower-body function.

Recommended Sets and Repetitions

Single-leg bridges emphasize quality and muscle burn.

• Beginners: 2-3 sets of 8-10 reps per side, keeping the extended leg lower.
• Intermediate: 3 sets of 10-12 reps per side, full extension.
• Advanced: 3-4 sets of 12-15 reps per side, adding holds or pulses at the top.
• Hold variation: 3 sets of 10 reps with a 3-5 second hold at peak.

Include it 2-4 times per week in your glute or lower-body routine. Rest 45-90 seconds between sides. Progress by increasing reps, hold time, or adding resistance.

14. Figure Four Stretch

The figure four stretch, also known as the supine piriformis stretch or thread-the-needle pose, is a popular hip-opening exercise performed lying on your back. You cross one ankle over the opposite thigh, creating a shape that resembles the number four.

This stretch primarily targets the piriformis muscle—a deep glute muscle—and the outer hips. It is widely used in yoga, physical therapy, and fitness routines to release tightness in the glutes and hips.

You can do it on the floor with no equipment, or seated for a milder version. It is especially beneficial for runners, desk workers, or anyone with tight hips or sciatica-like symptoms.

The pose gently stretches the hip rotators while keeping the lower back safe when done correctly.

How to Perform the Figure Four Stretch: Step-by-Step Technique

The supine version provides the deepest stretch. Follow these steps carefully:

• Lie flat on your back on a mat, with both knees bent and feet flat on the floor.
• Cross your right ankle over your left thigh, just above the knee—flex your right foot to protect the knee.
• Reach your hands through the space between your legs and clasp them behind your left thigh or around the shin.
• Gently pull your left thigh toward your chest until you feel a stretch in your right glute and outer hip.
• Keep your head and shoulders relaxed on the floor—avoid lifting them.
• Hold the stretch, breathing deeply, then release and switch sides.

To intensify, pull the leg closer. For a gentler option, stay seated and cross one ankle over the opposite knee, leaning forward slightly.

Avoid forcing the stretch—let gravity and breathing do the work.

Why Do the Figure Four Stretch: Key Benefits

This effective stretch offers targeted relief and mobility gains:

• Releases tight piriformis and glutes: Deeply stretches the outer hip muscles.
• Improves hip mobility: Increases external rotation for better movement.
• Eases sciatica symptoms: Often relieves pressure on the sciatic nerve.
• Reduces lower back tension: Loosens hips that contribute to back discomfort.
• Enhances posture: Counteracts tightness from prolonged sitting.
• Safe and accessible: Low-impact, suitable for most people including beginners.
• Promotes relaxation: Deep breathing calms the nervous system.

Regular practice can lead to freer hips, reduced pain, and improved performance in activities like running or squatting.

Recommended Sets and Repetitions

As a static stretch, focus on hold duration and relaxation.

• Beginners: 2-3 holds of 20-30 seconds per side, 1-2 sets.
• Intermediate: 3 holds of 45-60 seconds per side, 2 sets.
• Advanced: 3 holds of 1-2 minutes per side, adding gentle pulses or deeper pulls.
• Daily option: Hold 1-3 minutes per side for maintenance.

Practice 4-7 times per week, ideally after workouts or in the evening. Breathe deeply and relax into the stretch. Progress by increasing hold time gradually.

Worst Exercises for Hip Pain

There are certain exercises you should avoid if you’re experiencing hip pain. Rest and take a break from daily activities that cause strain for as long as possible.

In general, high impact activities, such as sprinting, jumping, or lifting weights, should be done with extreme care. When walking on uneven ground, such as during a hike, pay special attention to your movement and try to create stability.

Exercises like squats, lunges, and step-ups can also put stress on your hips. Do these exercises with care, and avoid them during any type of flare-up.

Do what feels best for your body. Go only to the degree that’s comfortable, and avoid any movements that cause you pain.

Final Thoughts

Keeping your hips strong and active is key to most of your daily and athletic movements. Be safe and consistent in your approach so you’re able to build and maintain results over time.

Choose the exercises that are most suited to your fitness level and goals and include them in your fitness routine. If you have any health concerns, talk with your doctor before beginning any new exercise program.

FAQ (Frequently Asked Questions)

1. How often should I do these 14 hip exercises?

Answer: Start with 2-3 sessions per week, allowing rest days in between. As you get stronger, you can increase to 3-4 times per week. Consistency is key, but avoid doing them every day to give your muscles time to recover.

2. Are these hip exercises safe for beginners?

Answer: Yes, most of these exercises are beginner-friendly. Start with fewer repetitions, focus on proper form, and use support like a chair if needed. Always warm up first and stop if you feel sharp pain.

3. Can these exercises help with hip pain relief?

Answer: Absolutely. Regular hip strengthening and mobility exercises can reduce pain from tight muscles, arthritis, or bursitis by improving strength, flexibility, and joint stability. Many people notice relief within a few weeks.

4. Are hip exercises suitable for seniors?

Answer: Yes, these exercises are excellent for seniors. They help improve balance, reduce fall risk, ease stiffness, and maintain independence. Modify as needed, such as doing them seated or with support, and consult a doctor first if you have concerns.

5. Do I need any equipment for these 14 hip exercises?

Answer: No, most can be done with just your body weight and a mat. Optional items like a resistance band or chair can add variety or support, but they are not required to get started.

6. How long until I see results from hip exercises?

Answer: Many people feel improved mobility and less stiffness in 2-4 weeks. Strength gains and significant pain reduction often take 4-8 weeks of consistent practice.

7. What if I feel pain while doing these exercises?

Answer: Mild muscle soreness is normal, especially at first. However, stop immediately if you feel sharp, joint, or intense pain. Reduce reps, modify the move, or rest. Persistent pain means consulting a doctor or physical therapist.

8. Can these hip exercises help with lower back or knee pain?

Answer: Yes, strong and flexible hips provide better support for the lower back and knees, often reducing referred pain in those areas. Balanced hips improve overall posture and movement patterns.

9. Should I do all 14 exercises in one session?

Answer: No, start with 4-6 exercises per session, focusing on a mix of strengthening and stretching. As you progress, you can include more or rotate them to target different hip muscles.

10. When should I consult a professional before starting?

Answer: See a doctor or physical therapist if you have recent hip surgery, severe pain, injury, arthritis flare-ups, or any condition that limits movement. They can tailor the exercises to your needs.

If you found this fitness article helpful, we’d love for you to share it with your friends and fitness community on social media. For more tips, guidance, or any questions related to your fitness journey, feel free to reach out to us anytime.

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Written by Fitness Goal 4U

Transform Fitness and Achieve Wellness Today

Fitness Goal 4U is a passionate fitness writer dedicated to promoting a healthy lifestyle through balanced workouts, mindful nutrition, and positive living. With years of experience in the fitness industry, aim to inspire readers to achieve their fitness goals and live healthier lives.

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