Quick tight hips? Learn about a fitness expert's favorite four exercises to alleviate tension in less than five minutes
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A combination of mobility exercises and hip-strengthening workouts is recommended to effectively alleviate hip tension, according to physical therapist Jesse Lewis, founder of District Performance and Physio.
Mobility Exercises to Reduce Hip Tension
To loosen tight muscles and improve range of motion, the following mobility exercises are suggested:
- Pelvic Tilts Lie on your back with knees bent and gently rock your pelvis forward and backward. This enhances pelvic alignment, loosens muscles around the hip, and promotes better hip mobility.
- Hula-Hoop Movements Rotate your hips in a circular motion (as if hula-hooping) to encourage full hip joint movement and loosen tight connective tissues while engaging the core.
- Wipers (Hip Wipers) Lie on your back with knees bent and feet flat; rotate your knees side to side, which helps in increasing hip rotational mobility.
- Pigeon Pose + Leg Stretch A yoga-inspired stretch that opens the hip flexors and external rotators, helping to release tightness around the hips.
- Tabletop Alternate Leg Lowering Lying on your back with knees bent up, extend one leg slowly toward the floor and bring it back, maintaining control. This helps maintain hip mobility through controlled flexion and extension.
Hip-Strengthening Workouts
To build the muscles supporting the hips and maintain stability, the following exercises are recommended:
- Side-Lying Hip Abduction Lie on your side and lift the top leg straight up. This strengthens the hip abductors, critical for hip stability.
- Bridge with Resisted Hip Abduction Perform a glute bridge while pushing knees outward against resistance (e.g., a band). This activates glutes and hip muscles supporting hip alignment.
- Reverse Clamshells with Elevation Lie on your side and lift the top leg’s heel while keeping the knee still, rotating the hip internally. This targets deep internal rotator muscles, improving hip mobility and strength.
- Side-Lying Hip Flexion and Extension Lift and bend the top leg towards the chest and extend it back while lying on your side. This strengthens hip flexors and extensors, improving stride and reducing compensations that cause tension.
- Standing Upper Body Rotations with Stable Hips Stand with feet shoulder-width and rotate your upper body side-to-side without moving your hips. This engages the core and thoracic spine, indirectly improving hip function and mobility.
Combining Mobility and Strength
To achieve the best results, begin sessions with mobility exercises like pelvic tilts and hula-hoop movements to warm up the hips. Follow with targeted strength exercises like side-lying hip abductions and bridges to build hip endurance and support. Repeat key strengthening moves in sets of about 3 sets of 12 reps, progressing gradually as mobility improves.
Additional Tips
- Consistency is critical; performing these exercises regularly, even daily, leads to sustained improvements.
- Engage your core during hip exercises to provide better support and reduce hip stress.
- If pain persists, consult a physical therapist to customize exercises and ensure proper form.
This combined approach addresses both tightness (through mobility) and weakness (through strengthening), which together reduce hip tension and improve functional movement.
Incorporating scientific principles from health-and-wellness and fitness-and-exercise, this combined approach effectively promotes fitness and flexibility by reducing hip tension, alleviating discomfort, and enhancing hip mobility. By including science-backed exercises such as pelvic tilts, hula-hoop movements, side-lying hip abductions, and bridge exercises, one can achieve a healthier, more functional body through a routine that balances mobility and strength.
