What are the best hip-opening stretches?

A set that hits the hips from several angles — a figure-4 and supported pigeon for the glutes and rotators, a half-kneeling hip-flexor stretch for the front of the hip, the 90/90 for rotation, and a frog for the inner thighs. The Hip openers routine guides all of them.

How do I loosen tight hips from sitting all day?

Stretch the hip flexors that a day of sitting shortens, wake the glutes with a bridge, and free up rotation. The Tight-hip desk reset runs that exact five-minute sequence, both sides.

Which leg exercises are safe for bad knees?

Hip-and-glute work that keeps the knees out of deep loaded bending — bridges, clamshells, side-lying raises and shallow supported squats. The Knee-friendly lower body routine is built entirely from these.

Is pigeon pose bad for your knees?

Pigeon is fine for many people but can stress a sensitive front knee. If yours complains, use the supine (lying) figure-4 version — the same glute and rotator stretch with no load on the knee. Every routine here offers that swap.

Workouts & Recovery · Recovery

Hip openers & knee-friendly

Free, guided hip-mobility flows for the two complaints that travel together: tight hips from sitting and cranky, sensitive knees. Every routine is knee-friendly by default — no deep loaded lunges or pistols, and a gentler option wherever a move runs warm. The app names each stretch, holds it long enough to actually release, and switches sides for you. Press start and loosen up.

Want a quick win? Press start on the right — or browse the full library below.

The session library

Every routine opens a guided session, ready to start. Tight from sitting? The Tight-hip desk resetis the five-minute fix. Knees can't take squats? Knee-friendly lower bodybuilds the hips with zero deep knee load. Just ran, or winding down for bed? There's a routine for each.

Recovery

Unwind, release tension, and reset

Knee-friendly by default

Most hip and leg mobility content assumes load-tolerant knees — deep lunges, full squats, kneeling on bare bone. These routines don't. No default flow loads the knees deeply, the two moves that run warmer (pigeon and frog) come with a gentler, off-the-joint option, and any kneeling move cues you to pad the down knee. You get the hip release without paying for it at the knee.

Move slowly and let gravity do the work — a stretch should feel like a release, never a pinch. Mobility reliably improves how freely you move and eases stiffness, but it isn't a treatment for joint pain. Stop any move that sharpens pain in a knee or hip, and see a clinician for pain that persists, worsens, or follows an injury. Winding down for bed? Pair the pre-bed hip release with slow breathing.

Frequently asked questions

What are the best hip-opening stretches?: A set that hits the hips from several angles — a figure-4 and supported pigeon for the glutes and rotators, a half-kneeling hip-flexor stretch for the front of the hip, the 90/90 for rotation, and a frog for the inner thighs. The Hip openers routine guides all of them.
How do I loosen tight hips from sitting all day?: Stretch the hip flexors that a day of sitting shortens, wake the glutes with a bridge, and free up rotation. The Tight-hip desk reset runs that exact five-minute sequence, both sides.
Which leg exercises are safe for bad knees?: Hip-and-glute work that keeps the knees out of deep loaded bending — bridges, clamshells, side-lying raises and shallow supported squats. The Knee-friendly lower body routine is built entirely from these.
Is pigeon pose bad for your knees?: Pigeon is fine for many people but can stress a sensitive front knee. If yours complains, use the supine (lying) figure-4 version — the same glute and rotator stretch with no load on the knee. Every routine here offers that swap.

Related calculators

Disclaimer. These guided sessions are low intensity and intended for healthy adults, but they are not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.