A strength and mobility coach recommends doing these four hip stretches every day to counteract the effects of sitting

You don’t need any equipment to stretch out your hips and improve your mobility

A woman performs a 90/90 hip stretch on a yoga mat in a gym
(Image credit: Getty Images)

Most of us spend the majority of our day sitting. Whether during your commute, at your desk, or on the couch in the evenings; we’re all guilty of spending too much time stationary.

All this sitting isn’t good for our bodies, especially our hips. Over time, it can make the muscles surrounding the hip joint weaker and shorter, which makes it harder to access the full range of motion we need to move easily.

Regular stretching and strengthening work is one of the best ways to improve your hip mobility— and this routine from strength coach Charlotte Hazelwood is a great place to start. It’s equipment-free, so you can do it from home to break up your working day.

Watch Charlotte Hazelwood’s hip mobility for the deskbound

Hazelwood doesn’t provide recommended reps or sets for this workout, stating in the comments to instead do "what feels good". She says you should do these four moves on a daily basis if you spend a lot of time at your desk.

Benefits of healthy hips

Your hips might not be high on your priority list when working out, but they should be. Your stability, balance, and posture are all aided by strong hips. They also play an important role in most of our daily movements. Walking, jumping, and squatting all require the use of your hips, so stretching and strengthening this part of your body helps maintain your functional strength.

Performing hip strengthening exercises is also vital for injury prevention. Lower back and knee pain can be associated with weaker hips, Hazelwood says, so you should target the area with some muscle-boosting moves. 

Lois Mackenzie
Fitness Writer

Lois Mackenzie is a Fitness Writer for Fit&Well and its sister site Coach, covering strength training workouts with weights, accessible ways to stay active at home, and training routines for runners. She joined the team from Newsquest Media Group, where she was a senior sports, trends, and lifestyle reporter. She is a dedicated runner, having just completed her first marathon, and an advocate for spending time outdoors, whether on a walk, taking a long run, or swimming in the sea. 

Lois holds a Master's degree in Digital Journalism, and has written for Good Health, Wellbeing & The Great Outdoors, Metro.co.uk, and Newsquest Media Group, where her reporting was published in over 200 local newspapers.