An orthopedic physical therapist says you should be doing these three hip flexor stretches to improve your mobility

Many of us struggle with tight, uncomfortable hips—me included—and we all seem to be searching for a solution. In fact, hip mobility is one of our most popular topics on Fit&Well.

I asked Dr Devin Trachman, a physical therapist and director of Physical Therapy Central, why so many people struggle with this area of the body.

“Hip immobility is often the result of a sedentary lifestyle, prolonged time spent sitting, poor movement mechanics and lack of purposeful stretching,” she says.

Trachman told me that desk jobs and long commutes are the main culprits. More of us are doing sedentary jobs and spending longer and longer sitting.

“Over time, inactivity and excessive hip flexion can cause shortening of the hip flexors and inhibit glute activation,” she says. “This leads to stiffness, poor posture, and even pain in the low back or knees.

“While you can’t always change your job or schedule, small lifestyle tweaks can make a huge difference in preserving long-term hip health.”

Trachman shared her top three hip mobility stretches with Fit&Well and encourages those with tight hips to do them four to five times a week, holding each stretch for 30 seconds, with three sets per side.

“The key here is consistency and control,” says Trachman. “I recommend my patients get up to move every 30-60 minutes, alternate between sitting and standing at their desk to work, and incorporate consistent mobility work, like the stretches below.”

Trachman chose these stretches because they are simple, don’t require any equipment to perform, and can be done anywhere.

“When performed consistently, they help improve joint mobility, reduce discomfort, and support long-term function and strength,” she says.

1. 90/90 hip stretch

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Sets: 3 each side Time: 30sec each direction

How to do it:

• Sit on the floor with your knees bent and feet wider than hip-width apart.
• Drop both knees to the left so they rest on the floor and turn your torso to the left. Your left shin should be across the front of your body and your right foot should be behind you.
• Place your hands on the floor in front of you and slowly lean forward over your front shin until you feel a stretch in your right hip. Hold here for 30 seconds.
• Return to the upright position and then lean back slightly over your back leg and hold for 30 seconds.
• Once you’ve done all your sets on one side, return to sitting, drop your knees to the right and repeat on the other side.

Why Trachman recommends it: “This stretch targets both internal and external hip rotation, which are often neglected, but are essential for squatting, walking and overall pelvic alignment,” says Trachman.

2. Deep lunge hip flexor stretch

Sets: 3 Time: 30sec each side

How to do it:

• From kneeling, step one foot forward with both knees bent to 90°.
• With both hands on the floor, lower your front leg onto the floor so your knee and foot are in contact with the floor and your lower leg is close to perpendicular with your torso. Keep your back knee on the floor.
• Tuck your pelvis under slightly (this is called a posterior pelvic tilt).
• Gently press your hips forward until you feel a stretch.
• Reach back for your foot and gently pull towards your buttocks for a deeper stretch. Hold for 30 seconds.
• Repeat on the other side.

Why Trachman recommends it: “This stretch targets the hip flexors and iliopsoas, which shorten with prolonged sitting. It also opens the front of the hips and improves posture.”

3. Figure four

Sets: 3 Time: 30sec each side

How to do it:

• Lie on your back with your knees bent and feet on the floor.
• Lift your right leg and place your right ankle on your left thigh, just above the knee.
• Place your hands around your left hamstring and gently pull your left thigh toward your chest, keeping your head and shoulders relaxed on the floor. This should intensify the stretch.
• Hold here for 30 seconds.
• Return to the start and repeat with the other leg.
• Alternate between each leg until you have stretched three times on each side.

Why Trachman recommends it: “This is a gentle yet effective stretch for the glutes, piriformis, and deep hip rotators,” says Trachman. “It’s great for improving posterior hip mobility [the back of your hips] and relieving low back tension.”

Dr Devin Trachman

Dr Devin Trachman PT, DPT, MTC, OCS is a board-certified orthopedic physical therapist and clinic owner specializing in strength, mobility and injury prevention for active adults. She’s passionate about helping people move better, feel stronger, and enjoy a healthy, pain-free life well beyond their 30s and 40s.