Tight hips are one of the most common problems among people who lead a predominantly sedentary lifestyle. I call this “short flexor syndrome.” When we sit for long periods of time, our hip flexors (especially the iliopsoas) shorten, our glutes shut down, and everything from posture to movement suffers as a result.
This article contains my proven top 7 exercises for developing hip flexibility. I have selected exactly those that give maximum results when performed regularly.
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Exercise 1: Low Lunge with Reversal
This is a universal exercise that simultaneously stretches the hip flexors, inner thighs and rotates the pelvis.
Get into a low lunge position (right knee on the floor, left leg forward). Slowly lower your pelvis down, keeping your back straight. With your right hand, stretch up and slightly back. Hold for 30–45 seconds. Repeat for the other side.
Exercise 2: “Pigeon” lying down
Adapting the pigeon pose from yoga is a safer option that doesn't put stress on the knee.
Lie on your back. Draw your right knee toward your chest, then swing it to the right, resting your ankle on your left thigh. If you feel tension, that's enough. To strengthen, pull your left thigh toward your chest. Hold for 45–60 seconds. This exercise perfectly opens the external rotators of the hip and piriformis muscle.
Exercise 3: Tilt Butterfly
Classic for the inner thighs. Sit with your feet together. Take your feet with your hands and gently press your elbows onto your knees. Bend forward with a straight back - you will feel a stretch in the inner thighs and groin. Hold for 45 seconds.
Exercise 4: Open Squat
Stand wide with your toes turned outward at 45–60 degrees. Slowly lower yourself into a deep squat, using your elbows to help your knees open outward. If your heels come off, place a folded mat under them. Hold the position for 30–60 seconds. Excellent work for the hip joints and inner thighs.
Exercise 5: Lizard Pose
A powerful exercise for the deep flexors and groin. From a plank position, step your right foot toward the outside of your right hand. Lower your hip towards the floor. To strengthen, lower yourself onto your forearms. Hold for 45–60 seconds. Repeat on the other side.
Exercise 6: Cross splits
Sit on the floor. Spread your legs as far apart as possible without lifting your pelvis from the floor. Bend forward with a straight back, resting your hands on the floor. Hold the tension for 45–60 seconds. This exercise works comprehensively on the back and inner thighs.
Exercise 7: Standing Piriformis Stretch
While standing, grab a support. Cross your right leg so that your ankle rests on your left knee (as in figure four pose - similar to the number 4). Slowly bend your supporting leg until you feel a stretch in your buttock and outer right thigh. Hold for 30–45 seconds.
How to incorporate these exercises into your practice
- Perform this complex 3-4 times a week
- Be sure to warm up for 10 minutes before starting
- Each exercise - 2-3 approaches
- Don’t forget about breathing: exhale as you deepen
- Assess progress every 3–4 weeks
Conclusion
Flexible hips are not just a beautiful splits. This means freedom of movement, a healthy back, correct posture and confidence in every step. These 7 exercises have been tested by me on hundreds of students and give stable results when performed regularly. Do you want a personal plan and control of equipment? Write to me on WhatsApp — let's start working on your flexibility today.