Today’s post is all about my favorite stretches for hip flexibility.
Why Try These Stretches for Hip Flexibility
After finding my front splits, I started experimenting with other aspects of flexibility training. I wanted to achieve overall flexibility to execute some challenging yoga poses, like the King Pigeon, the King Dancer, the Wheel, and the Standing Splits. I created some stretching routines using my favorite multipurpose stretches and proceeded to organize my stretching calendar to get the best results I could. It worked out pretty well, as you will see if you read
1 Year Yoga Transformation: Before and After Pictures.
But variety is the spice of life, and training your body is a delicate balance between repeating routines that work and discovering new ones. The stretches for hip flexibility I will share with you today have become my favorites. They feel difficult enough to guarantee that I am not wasting my time and relaxing enough to get done as a wind-down evening routine. Anytime I present a new routine to you, you can rest assured that it is tried and true. I try a lot of flexibility routines each week. When I decide to create my own, it is because I have learned new stretch combinations that are highly effective, and I want to be able to follow them for myself.
Stretches for Hip Flexibility
Over the last few months, one of my ultimate favorite stretching routines has been 6 Most Effective Side Splits Stretches (Plus Follow Along Routine). I did it almost daily but started experimenting with other stretches as I got bored. That’s how I came up with today’s routine.
1. Butterfly Stretch
Sit on the mat with your legs in front of you. Bend your knees and bring your feet closer to your groin so that the sole of your right foot touches the sole of your left foot. Apply some pressure to your knees with your elbows. Stick your butt out and keep your chest up.
2. 90/90 Stretch (Modified Pigeon)
Sit with one leg in front of you at a 90-degree angle. Take the other behind you at a 90-degree angle as well. Square up your hips by pressing your front hip back and your back hip forward. Bring your elbows on the mat in front of you. Repeat on the other side.
3. Double Pigeon
Bend one leg in front of you at a 90-degree angle and bend the other leg on top of it at a 90-degree angle as well. Place a yoga block under your top foot if the pose is too uncomfortable. Repeat on the other side.
4. Cow Face Pose
From a seated position with your legs outstretched in front of you, bend your knees at a 90-degree angle. Stack your knees in front of you with your feet outside your hips. Press your sit bones back and lean forward. Repeat on the other side.
5. Wide-Angle Seated Forward Bend
Sit with your legs extended in front of you and open them up as wide as you want. Keep your quadriceps engaged and facing the ceiling as your lean forward and stick your butt out.
6. Seated Spinal Twist
Sit with one leg extended in front of you. Bend your right knee and place your right foot next to your left thigh. Bend your left elbow and twist at the waist towards your right as you hook your left arm on your bent right knee. Repeat on the other side.
7. Pigeon Pose
Bend one leg in front of you and bring your foot close to your hip or your shin parallel to the top of the mat. Keep your other leg behind you and energize both legs to lift your pelvis. Place your elbows in front of you as you lower your chest on your front leg. Repeat on the other side.
8. Frog Pose
Begin in the tabletop position and move your knees apart as you exhale. Keep your feet flexed and your toes pointed out, and stick your but back.
9. Leg Up the Wall Pose
Lie on your back with your legs up the wall. Open your legs as wide as you can as you press your tailbone down on the mat. Use ankle weight to increase the stretch.
Improve Your Flexibility
Flexibility training for the inflexible is more effective with passive stretching. You need to teach your central nervous system that the positions that require flexibility are safe for your body. Achieving this requires staying in these poses long enough. To improve your flexibility, try these flexibility routines:
- Lower Body Mobility Exercises With Full-Length Video Routine
- 10 Yoga Poses for Flexibility for Beginners
- 5 Yoga Stretches for Quads Plus Follow-Along Routine
- 6 Most Effective Side Splits Stretches (Plus Follow Along Routine)
- Yoga Routine for Flexibility With Follow-Along Video
- My Favorite Yoga Stretches for Flexibility to Do Everyday
- Full-Body Flexibility Routine (With Handy PDF)
- How to Increase Your Flexibility With Yoga
- 9 Stretches to Increase Your Leg Flexibility
- How to Improve Your Flexibility for Beginners
- How to Increase Your Flexibility for the Splits
Depending on your flexibility goals, you can pick any flexibility routine to do daily. Check out my Moving With Intention program if you want a more strategic plan to train with intention. You may also enjoy reading How Long Should You Stretch to Increase Your Flexibility.