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Foam rolling & fascia

Hip release routine: roll, stretch, strengthen

Rolling buys a few minutes of easier movement; the stretches use it, and the strength moves are what make the range last. In trials, the extra range from rolling faded within 10 to 20 minutes, while stretching and strength training through a full range improved range over weeks. Keep the pressure to a level you can breathe through, and keep a ball off the groin, the belly and the middle of the buttock.

15 minBeginner7 movesA foam rollerGlutes · Quads · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Roll (optional)

  1. Glute and piriformis foam rollingAbout 90 s each side, in 2 or 3 slow rounds
    Intermediate · Glutes · 3D demoThe outer part of the buttock. With a ball, keep it moving and off the middle of the buttock
  2. Quad foam rollingAbout 90 s each leg
    Intermediate · Quads · 3D demoStop short of the crease at the top of the thigh, and stay off the kneecap

Stretch

  1. Half-kneeling hip flexor stretch2 × 30 s each side
    Beginner · Quads, Glutes · 3D demoTuck your tailbone under and squeeze the back buttock before you glide forward. Pad the kneeHarder: Couch stretch
  2. Lying figure-four stretch (ankle on the knee)2 holds of 20 to 30 s each side
    Beginner · Glutes · 3D demoSkip it if the outside of your hip is soreHarder: Standing figure four (chair pigeon, Eka Pada Utkatasana)

Strengthen

  1. Glute bridge2 sets of 10 to 12, with a 2 s squeeze at the top
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. Clamshell2 sets of 12 to 15 each side
    Beginner · Hip abductors, Glutes · 3D demoPad the bottom hip, or start on the other side if it's sore to lie onEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk

Finish

  1. 90/90 switch10 slow switches, pausing at the ends
    Intermediate · 3D demoA smaller range with hip arthritisEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off

Tips

  • The extra range from rolling fades within about 10 to 20 minutes, so stretch and strengthen straight after.
  • In trials, strength training through a full range improved range as much as stretching. For lasting change, do this 2 or 3 times a week for more than 4 weeks.
  • Skip the rolling and the ankle-on-the-knee stretch if the bony point on the outside of your hip is sore, and use the outer hip pain guide instead.
  • Never roll a leg that is swollen, red or darkened, or throbbing: it can be a clot, so get it checked urgently.
  • After a hip replacement, follow your surgical team's limits before crossed-leg and deep stretches.
  • After the first trimester of pregnancy, keep time flat on your back short: prop yourself up for the bridges, or skip them.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Questions people ask

How long does the hip release routine: roll, stretch, strengthen take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A foam roller. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 3 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.