Hip & Glute Stretches: 6-Move Routine
A gentle 6-move hip & glute stretches routine you can do at home with no equipment. Hold each stretch, breathe slowly and never force it into pain. Great after a workout, after sitting all day, or before bed.
| Level | Beginner |
| Equipment | None (bodyweight) |
| Time | About 5 minutes |
| Muscles | Abductors, Adductors, Glutes |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. One Knee To Chest | 30 sec / side |
| 2. Groiners | 30 sec |
| 3. Side Leg Raises | 30 sec / side |
| 4. Ankle On The Knee | 30 sec |
| 5. Hip Circles (prone) | 30 sec / side |
| 6. Groin and Back Stretch | 30 sec |
See each exercise
How to do this routine
- Hold each stretch for 30 seconds (each side where shown) and breathe slowly.
- Go to mild tension only — a stretch should never feel sharp.
- Do it 3–7 days a week; 2 rounds if you have time.
Exercise notes
1. One Knee To Chest
Start off by lying on the floor. Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
2. Groiners
Begin in a pushup position on the floor. This will be your starting position. Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
3. Side Leg Raises
Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position. Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg.
4. Ankle On The Knee
From a lying position, bend your knees and keep your feet on the floor. Place your ankle of one foot on your opposite knee.
5. Hip Circles (prone)
Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position. Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
6. Groin and Back Stretch
Sit on the floor with your knees bent and feet together. Interlock your fingers behind your head. This will be your starting position.
More workouts like this
Gear for this workout
Exercise matGrip and comfort for floor work, core and stretching.Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.