A short daily hip routine that mixes gentle stretching with some light strengthening tends to work better than stretching alone.
The short version
- Careful studies have found that stretching by itself only makes a small, short-lived difference to how far a joint moves — pairing it with regular movement and some muscle strengthening makes a bigger, more lasting difference.
- Ten minutes, done most days, is enough for most people to notice a change within a few weeks.
Why it happens
Hips that feel stiff are often just muscles and joints that have gotten used to a narrow range of movement, usually from long hours of sitting or simply not moving through a full range very often. The good news is this kind of stiffness usually isn't a sign of damage — it tends to respond well to regular, gentle movement.
It's worth being honest about what stretching alone can and can't do here. A large review of stretching studies — looking mainly at people with joint stiffness from conditions like stroke or nerve injury, rather than everyday hip tightness — found that on its own, stretching produces only a small, short-term increase in how far a joint can move, not the dramatic, lasting change many people expect. The same general pattern is thought to carry over to ordinary stretching too. Other research comparing stretching with strength training for improving range of motion found strengthening exercises worked at least as well, and sometimes better, over time. That's why the routine below mixes movement-based stretches with a couple of simple strengthening moves, rather than relying on stretching by itself.
Sitting for long periods is also linked to reduced hip movement. A study looking specifically at this found that people who sat for long stretches and moved less through the day had noticeably less hip movement than people who sat less and were more active — a good reminder that regular movement through the day matters as much as any single routine.
⚠️ When to see a doctor in person
Get medical help the same day if you have sudden, severe hip pain after a fall and can't bear weight on the leg, or the hip is hot, red, swollen, or unusually painful to touch (a fever may or may not be there — it doesn't need to be present for this to be serious).
- Book an appointment if one hip is sharply painful rather than just stiff, the stiffness comes with locking or catching, or it doesn't improve at all after a few weeks of regular movement.
Ordinary hip stiffness from sitting or inactivity is common and not usually a sign of anything serious.
The routine
Do the following most days. It takes about 10 minutes.
If you've had a hip replacement or other hip surgery, skip the 90/90 switches and standing hip circles below (or any position your surgical team has told you to avoid) and follow your surgeon's or physio's own guidance instead — this routine is written for ordinary hip stiffness, not a post-surgical hip.
- Standing hip flexor stretch — 3 reps each side, hold 20 seconds. Step one foot back into a gentle lunge, tuck your pelvis slightly under, and feel a stretch at the front of the back hip.
- 90/90 hip switch — 8 slow reps each side. Sit on the floor with both knees bent to about a right angle, one leg in front and one out to the side. Slowly rotate your knees to switch which leg is in front.
- Standing hip circles — 8 slow circles each direction, each leg. Holding onto something for balance, swing one leg in a slow, controlled circle, keeping the movement smooth rather than fast.
- Glute bridge — 2 sets of 10. Lie on your back, knees bent, feet flat. Lift your hips into a straight line from knees to shoulders, squeeze, then lower slowly.
- Small clamshell — 2 sets of 10 each side. Lying on your side, knees bent, feet together, lift your top knee a small amount while keeping your feet touching.
Progression note
Consistency matters more than intensity here — a few minutes most days works better than one long session once a week. As the routine starts to feel easy, hold the stretches a little longer, add a set to the strengthening moves, or gradually increase how far you move through the hip circles and 90/90 switch.
Bottom line
A short daily routine that combines gentle movement, stretching, and light strengthening is a sensible, evidence-informed way to improve hip mobility — more effective long-term than stretching by itself. Ten minutes most days, done consistently, covers most people. Sharp, one-sided pain or locking is worth getting checked rather than stretched through.