These six exercises can relieve tight hips, according to an exercise physiologist

Tight hips are a common complaint from my personal training clients, many of whom spend too long sitting at their desks and not enough time moving around.

While stretches can temporarily relieve this, strengthening the muscles in the area and mobilizing the joints is a better long-term solution.

Exercise physiologist Anya Turner has created these six mobility drills that are specifically designed to bolster weak hip flexors and improve range of motion in the hips.

Scroll down to see how to do the moves—and then read all about how they help.

How to do the hip exercises

There are six moves:

• Double-leg lift
• Single-leg lift
• Kneeling hip circle
• Seated single-leg lift over an object
• Seated double-leg lift over an object
• Standing hip flexion with load

All you need to do the moves is a pair of dumbbells and a light kettlebell.

Aim to do each one for 10 repetitions (or 10 each side where appropriate).

How these exercises help with hip mobility

Physical therapist Stuart Wardle, owner of Recover Physiotherapy, explains that having limited hip mobility can impact other areas in your body.

“When the hips can’t move properly, other parts of the body may compensate by altering movement patterns, which can lead to muscle imbalances, pain and potential injury,” he says.

Doing a mix of strength and mobility work can help, which is why the routine above is useful—it helps you build stronger muscles and a better range of motion.

The leg lift variations (seated leg lifts and moving over an object) will challenge your hip flexor muscles, according to Wardle, strengthening them and improving your ability to move from the hip.

The kneeling hip circles will help you practice moving through a full range of motion and could help lubricate the area, too, by increasing synovial fluid.

Wardle says practicing this circular move will also train your muscles to control the hip through multiple planes of motion, which could improve your agility.

Finally, adding load with the kettlebell during the standing hip flexion exercise provides an extra challenge to your muscles, boosting their strength and making them even more resilient.