The comments section has been buzzing over these three easy stretches for tight hips, and it’s easy to see why. They may look unusual at first glance, but they deliver real results. As a personal trainer, I use these movements almost every week and can confidently say they work.
These targeted hip exercises help release tension around the pelvis and lower back while delivering a quick mobility boost. One viewer wrote, “Helped immediately with my low back and hip pain”, while another praised the routine as a game changer for pelvic tightness. Those reactions speak for themselves.
If you’re curious, this routine comes from Rehab Fix, a widely followed YouTube channel run by Dr. Grant Elliott. Once you try these stretches, your hips will thank you.
Why These Hip Stretches Are Worth Trying
The next time your hips feel stiff, roll out a yoga mat and give these movements a go. You may prefer to practice them at home if they feel awkward in a gym setting, but these exercises are far from gimmicks. They’ve been a consistent part of my mobility routine for years and continue to deliver noticeable results.
Many people report feeling changes quickly. After two weeks of regular practice, it’s common to notice reduced hip tightness and less discomfort.
Three Effective Stretches To Unlock Tight Hips
1. Frog Mobility (3 x 60 seconds)
The frog position is a favorite for improving hip and inner thigh mobility. This stretch opens the adductors, increases hip range of motion, and can help ease lower back tension. You’ll often feel relief right away, but consistent practice is key for long-term improvement.
In this routine, the frog is performed dynamically rather than statically. You gently rock your hips forward and backward, pushing your hips toward your heels and then forward while lightly engaging the glutes. It may feel awkward, but the payoff is worth it.
2. Frog Cat-Cow (3 x 60 seconds)
This variation combines the frog position with the classic cat-cow movement to improve spinal mobility and abdominal flexibility. It’s especially helpful if you carry tension in your lower back, offering a deep yet controlled stretch through the hips and spine.
Start slowly, especially if your back feels tight. Begin with small, gentle movements and gradually increase the range as your body adapts. If needed, bring your heels closer together to reduce pressure on the hips. Stop immediately if you feel sharp or persistent pain.
3. Tactical Frog (3 x 60 seconds)
The tactical frog adds internal hip rotation to the moving frog exercise. Internal and external rotation are essential for proper hip mechanics, helping support better alignment and smoother movement patterns.
There’s no need to lift your foot high off the mat. Focus on keeping the inner knee grounded while gently lifting the heel, even if it’s only a few inches. Controlled movement matters more than height.
How To Get The Most From These Stretches
Spend 60 seconds on each stretch and complete three rounds. For an added challenge, you can place a loop band above your knees, though this is entirely optional.
Move carefully into each position and avoid forcing your hips beyond their natural range. This helps prevent injury and allows your body to gradually adapt. If your muscles feel especially tight at first, stay patient. It often takes around 30 seconds for muscles to relax, which is when deeper mobility gains begin to happen.
