The comments are lighting up over these three easy stretches for tight hips, and honestly, I get the hype. They may look a little unusual at first, but they’re highly effective. As a qualified personal trainer, I use these movements almost every week and regularly recommend them for improving hip mobility and easing discomfort.
These specific hip exercises are designed to reduce pelvic tension and lower back tightness, and they don’t take long to complete. One viewer jokingly wrote, “I salute you pelvis warrior,” while another shared that the moves helped their hip and low back pain almost instantly. That kind of feedback speaks for itself.
If you’re curious, the routine comes from a video posted by Rehab Fix, a popular YouTube channel run by Dr. Grant Elliott. It’s a quick watch and well worth your time, especially if your hips often feel stiff or restricted.
When your hips need some relief, roll out a yoga mat and give these movements a try. You might prefer practicing them at home if you feel self-conscious in the gym, but don’t mistake them for a gimmick. These stretches genuinely work and have been part of my regular mobility routine for a long time.
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After just two weeks of consistent practice, many people report a clear improvement in hip tightness and overall comfort.
1. Frog mobility hold (3 x 60 seconds)
The frog pose is a favorite for good reason. This deep hip and inner thigh opener helps increase range of motion while also easing lower back tension. You’ll likely feel relief straight away, but long-term benefits come from consistent practice.
In this routine, the frog is performed dynamically rather than statically. This involves gently rocking your hips backward toward your heels and then forward again, creating a smooth, horizontal movement. As you move forward, lightly engage your glutes to support the stretch. It may look awkward, but it delivers real results.
2. Frog cat-cow flow (3 x 60 seconds)
This variation combines the frog position with the classic cat-cow spinal movement. It helps mobilize the spine, stretch the abdomen, and release tension throughout the back and hips. Together, the movements offer near full-body relief.
If your lower back feels tight, start slowly and keep the range of motion small. Over time, you can gradually exaggerate the transition between the rounded and arched spine. If you feel sharp or persistent pain, stop immediately. Bringing your heels slightly closer together can also reduce pressure on the hips.
3. Tactical frog rotation (3 x 60 seconds)
This final stretch adds internal hip rotation to the moving frog exercise. Both internal and external rotation are essential for healthy hip alignment and smooth movement patterns, especially for everyday activities.
There’s no need to lift your foot high off the floor. Instead, focus on keeping your inner knee grounded as you raise your heel, even if it only lifts a few inches. The goal is controlled movement rather than height.
To try the full sequence, perform each stretch for 60 seconds across three rounds. Adding a loop resistance band above your knees can increase the challenge, but it’s completely optional.
Move gently into each position and avoid forcing your hips beyond their comfortable range. This approach helps reduce the risk of injury while allowing a deeper stretch over time. If your muscles feel particularly tight at first, be patient. It often takes around 30 seconds for the body to relax, which is when meaningful mobility gains begin.
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