What are the best stretches for tight hips?

A mix that covers the hip from different angles works best — a hip-flexor lunge for the front, a figure-4 for the glutes, and a rotation like the world's greatest stretch. This routine guides all three plus the hamstrings.

How often should I stretch tight hamstrings?

Most days is fine for gentle stretching, and consistency matters more than intensity. Hold to mild tension, breathe, and give it a few weeks — flexibility changes gradually.

Why are my hips and hamstrings so tight?

Long periods of sitting are the usual culprit — they keep the hip flexors short and the hamstrings inactive. Regular movement and targeted stretching both help.

Workouts & Recovery · Recovery

Hamstrings & hips

A focused flow for the tightness that sitting builds up — hamstrings, hip flexors and glutes. The app guides each stretch, names it, cues the form and times both sides, so you target the exact areas that pull tight from a desk or a long drive. Gentle, floor-and-standing, and easy to come back to whenever your hips feel locked up.

Moves: 5
Length: ≈ 6 min
Level: All levels

Also known as hip stretches, hamstring stretches, tight hips stretches.

How the session works

1Lay out a mat with room to lunge and lie down.
2Press start. The app holds each stretch for you and counts it down.
3Ease into each stretch to mild tension and breathe; the hips respond to patience, not force.
4On the one-sided stretches it switches sides for you; pick an 8 or 10-minute length.

The moves

World's greatest stretch30s · each side
Lunge deep, drop your elbow inside your front foot, then reach the top arm up.
Standing hamstring stretch30s · each side
Hinge at the hips with a flat back, soft front knee — feel it behind the thigh.
Hip-flexor lunge stretch30s · each side
Tuck your tailbone and press the back hip forward — don't arch your low back.
Figure-4 stretch30s · each side
Cross your ankle over the opposite knee and draw the thigh toward you.
Seated spinal twist30s · each side
Sit tall first, then rotate from the ribs — lengthen on each exhale.

What it's good for

Targets the hamstrings, hip flexors and glutes that tighten from sitting.
Mixes standing and floor stretches so each area gets a proper hold.
Both sides are guided and timed — no lopsided stretching.

The evidence. Regular hip and hamstring stretching improves range of motion in those areas, which many people find helps with the tightness that comes from prolonged sitting.

Safety

Stretch to mild tension only; skip the rotation in the world's greatest stretch if your low back pinches.

Frequently asked questions

What are the best stretches for tight hips?: A mix that covers the hip from different angles works best — a hip-flexor lunge for the front, a figure-4 for the glutes, and a rotation like the world's greatest stretch. This routine guides all three plus the hamstrings.
How often should I stretch tight hamstrings?: Most days is fine for gentle stretching, and consistency matters more than intensity. Hold to mild tension, breathe, and give it a few weeks — flexibility changes gradually.
Why are my hips and hamstrings so tight?: Long periods of sitting are the usual culprit — they keep the hip flexors short and the hamstrings inactive. Regular movement and targeted stretching both help.

Gear we recommend

Optional kit that pairs with a home practice — for tracking recovery and effort. We may earn a commission on purchases made through these links.

Therabody

Theragun Mini (2nd gen)

Pocketable · 3 speeds

$199Read review

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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is 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.