Stretches

Hip Stretches

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Hip stretches for tight hips from sitting, running or squatting. The page has filmed moves, from high knees to warm up to the couch stretch and low dragon, in an order you can follow, plus guided routines.

Hip stretches with video

These are the 8 movements from the MoveWell library for this area. Each page has a demo, numbered steps, the muscles worked and common mistakes.

High Knees demonstrationHigh Knees20 to 30 seconds, or 25 to 50 meters, 1 to 2 rounds. Karaoke demonstrationKaraoke10 to 20 meters each direction, or 30 seconds, 2 rounds. Banded Couch Stretch demonstrationBanded Couch Stretch60 to 90 seconds per side. Banded Hip Distraction demonstrationBanded Hip Distraction60 to 90 seconds per side. Couch Stretch demonstrationCouch Stretch60 to 90 seconds per side. Extended Triangle demonstrationExtended Triangle30 seconds per side. Happy Baby demonstrationHappy Baby30 to 60 seconds. Low Dragon demonstrationLow Dragon30 to 60 seconds per side.

A simple hip sequence

Do these in order: warm-up drills first, then any rolling, then the longer holds. Move slowly and stop if anything is sharp or numb.

#MovementHold or repsSides
1High Knees30 sn/a
2Karaoke20 m each wayn/a
3Banded Couch Stretch60 s/sideEach side
4Banded Hip Distraction90 s/sideEach side
5Couch Stretch90 s/sideEach side
6Extended Triangle30 s/sideEach side
7Happy Baby45 sn/a
8Low Dragon45 s/sideEach side
JR

Joel is the founder of MoveWell and IMPOSSIBLE. He became the youngest person to run an ultra marathon on every continent, and created MoveWell to make recovery easy with routines he would actually do.

More stretches

Couch Stretch demonstrationHip Flexor StretchesLunge and couch stretches for the front of the hip.8 movements IT Band Smash demonstrationIT Band StretchesRolling and stretches for the outer thigh and hip.8 movements Pigeon Pose demonstrationPiriformis StretchesStretches for the small hip rotator deep in the glutes.6 movements
View all stretches →