These are three of the best exercises to ease hip stiffness from sitting for too long, says this physical therapist
Regular movement, strength and stretching all matter for hip health
Your hips can suffer from stiffness and feel uncomfortable after sitting for long periods. But not moving enough isn’t the only cause.
Often pain comes down to a “mismatch between what your body is currently prepared to handle and what you’re asking it to do,” explains physical therapist Raj Suppiah.
“You might sit most of the week and then play three hours of pickleball on Saturday,” he says. “You might suddenly increase your running mileage. Or you might start a new gym program and do significantly more than your hips are accustomed to.”
The hip likes movement, says Suppiah, co-founder of Foundation Physiotherapy & Wellness, but it also needs to be strong and supple to tolerate the demands we put on it.
“There are obviously other reasons for hip pain,” he tells Fit&Well. “Arthritis can contribute to pain and stiffness as we get older. Tendons around the hip can become irritated. And sometimes what feels like hip pain is actually coming from the lower back.”
If your hips need some care, Suppiah has three stretches that can help ease stiffness and discomfort associated with prolonged sitting.
“I commonly recommend these three stretches because together they target the front, back and inside of the hip,” he says.
1. Half-kneeling hip flexor stretch
Reps: 5-6 each side Hold: 10sec
- Start in a half-kneeling position with your right knee on the floor and your left foot flat on the floor in front of you, with your left knee bent to 90°.
- Gently tuck your pelvis and lean forward until you feel a stretch through the front of your right hip.
- Avoid arching your lower back when leaning forward.
- Hold the stretch, then swap sides.
Why it helps: “We spend a lot of time with our hips in a flexed position,” says Suppiah. “This stretch gets the hip moving in the opposite direction and can be especially helpful if you feel stiff through the front of your hips after sitting for a long time.”
2. Figure-four glute stretch
Reps: 5-6 each side Hold: 10sec
- Lie on your back with your knees bent and feet flat on the floor.
- Cross your right ankle over your left thigh.
- Take hold of the back of your left thigh with both hands and gently pull it toward you until you feel a comfortable stretch through your right glute and right hip.
- Hold the stretch, then repeat on the other side.
Why it helps: “This is a simple way of improving mobility through the back and outside of the hip,” says Suppiah. “The glutes [buttock muscles] and deeper muscles around the hip are important for everything from walking and running to climbing stairs and getting out of a chair.”
3. All-fours adductor stretch
Reps: 8-10 each side Hold: 6sec
- Start on your hands and knees with your shoulders over your wrists and your hips over your knees.
- Extend your right leg out to the side, with your foot on the floor.
- Keeping your back neutral, slowly rock your hips back toward your heels until you feel a stretch along the inside of your thigh.
- Hold the stretch, then repeat on the other side.
Why it helps: “We often focus on the front and back of the hip and forget about the inner thigh—the adductors,” says Suppiah. “These are an important part of how the hip moves and controls load. I like the rock-back element because you’re not just stretching, you're taking the hip through a comfortable range of motion.”
For all movements, stay within a comfortable range and seek advice if the exercises cause you any pain.
Suppiah advises against relying on stretching alone, adding: “It can help you maintain mobility, but strength and capacity are just as important for keeping your hips healthy,” he says.
These five hip-strengthening exercises are a great place to start for building strength, stability and hip mechanics.
“Regular movement, strength exercises—like squats—also strengthen your back and core, and play roles in preventing hip pain.”
