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Stretches

Hip stretches

Hip stretches and mobility drills open the front, back and inside of the hip: lunges, pigeon, 90/90, frog and figure-four. Move slowly into a range you can breathe in.

125 moves89 with 3D demosBeginner 42Intermediate 51Advanced 32

Beginner hip stretches 42

Bound angle pose (Baddha Konasana) demonstrated on the 3D figure3D demoBound angle pose (Baddha Konasana)Beginner · No equipmentChair pose (Utkatasana) demonstrated on the 3D figure3D demoChair pose (Utkatasana)Beginner · No equipmentChild's Pose (Balasana) demonstrated on the 3D figure3D demoChild's Pose (Balasana)Beginner · No equipmentEasy pose (Sukhasana) demonstrated on the 3D figure3D demoEasy pose (Sukhasana)Beginner · No equipmentGet Up and Down from the Floor demonstrated on the 3D figure3D demoGet Up and Down from the FloorBeginner · No equipmentGoddess pose (Utkata Konasana) demonstrated on the 3D figure3D demoGoddess pose (Utkata Konasana)Beginner · No equipmentHalf-kneeling hip flexor stretch demonstrated on the 3D figure3D demoHalf-kneeling hip flexor stretchBeginner · No equipmentHappy Baby (Ananda Balasana) demonstrated on the 3D figure3D demoHappy Baby (Ananda Balasana)Beginner · No equipmentHead-to-knee pose (Janu Sirsasana) demonstrated on the 3D figure3D demoHead-to-knee pose (Janu Sirsasana)Beginner · No equipmentHip Windshield Wipers demonstrated on the 3D figure3D demoHip Windshield WipersBeginner · No equipmentLegs up the wall (Viparita Karani) demonstrated on the 3D figure3D demoLegs up the wall (Viparita Karani)Beginner · A wallLocust pose (Salabhasana) demonstrated on the 3D figure3D demoLocust pose (Salabhasana)Beginner · No equipment

Intermediate hip stretches 51

90/90 hip lift-off demonstrated on the 3D figure3D demo90/90 hip lift-offIntermediate · No equipment90/90 switch demonstrated on the 3D figure3D demo90/90 switchIntermediate · No equipmentBoat pose (Navasana) demonstrated on the 3D figure3D demoBoat pose (Navasana)Intermediate · No equipmentBow pose (Dhanurasana) demonstrated on the 3D figure3D demoBow pose (Dhanurasana)Intermediate · No equipmentCamel pose (Ustrasana) demonstrated on the 3D figure3D demoCamel pose (Ustrasana)Intermediate · No equipmentContract-relax hamstring stretch (PNF) demonstrated on the 3D figure3D demoContract-relax hamstring stretch (PNF)Intermediate · No equipmentCossack squat demonstrated on the 3D figure3D demoCossack squatIntermediate · No equipmentCouch stretch demonstrated on the 3D figure3D demoCouch stretchIntermediate · A wallCrab Reach demonstrated on the 3D figure3D demoCrab ReachIntermediate · No equipmentCrow pose (Bakasana) demonstrated on the 3D figure3D demoCrow pose (Bakasana)Intermediate · No equipmentDeep squat hold demonstrated on the 3D figure3D demoDeep squat holdIntermediate · No equipmentExtended side angle (Utthita Parsvakonasana) demonstrated on the 3D figure3D demoExtended side angle (Utthita Parsvakonasana)Intermediate · No equipment

Advanced hip stretches 32

Active pancake lift off demonstrated on the 3D figure3D demoActive pancake lift offAdvanced · No equipmentDancer pose (Natarajasana) demonstrated on the 3D figure3D demoDancer pose (Natarajasana)Advanced · No equipmentHalf moon pose (Ardha Chandrasana) demonstrated on the 3D figure3D demoHalf moon pose (Ardha Chandrasana)Advanced · A stepHip airplane demonstrated on the 3D figure3D demoHip airplaneAdvanced · No equipmentSots Press demonstrated on the 3D figure3D demoSots PressAdvanced · A barbell + A dumbbellStanding hand-to-big-toe pose (Utthita Hasta Padangusthasana) demonstrated on the 3D figure3D demoStanding hand-to-big-toe pose (Utthita Hasta Padangusthasana)Advanced · No equipmentStanding splits (Urdhva Prasarita Eka Padasana) demonstrated on the 3D figure3D demoStanding splits (Urdhva Prasarita Eka Padasana)Advanced · No equipmentWarrior III (Virabhadrasana III) demonstrated on the 3D figure3D demoWarrior III (Virabhadrasana III)Advanced · No equipmentCompass Pose (Parivrtta Surya Yantrasana)Advanced · No equipmentCrane Pose (Bakasana, straight arms)Advanced · No equipmentFront splits (Hanumanasana)Advanced · No equipmentHalf Lotus (Ardha Padmasana)Advanced · No equipment

Workouts that use them

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Questions people ask

What are good hip stretches for beginners?

Start with moves graded easy, such as Bound angle pose (Baddha Konasana), Chair pose (Utkatasana), Child's Pose (Balasana). There are 42 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do hip stretches at home without equipment?

Yes. 106 of the 125 moves here need nothing but your body, a floor, a wall or a step, for example Bound angle pose (Baddha Konasana), Chair pose (Utkatasana), Child's Pose (Balasana).

What are the hardest hip stretches?

Moves graded advanced or expert include Bird of Paradise (Svarga Dvijasana), Eight-Angle Pose (Astavakrasana), Flying Pigeon (Eka Pada Galavasana). Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.