4 Movements to Loosen the Hips / by Laura Scanlon

Tight Hips

They say the hips dont lie and this is very true if you have a desk job or travel a lot. The iliopsoas is the strongest group of muscles in the hip flexors, it connects the spine to the femur. The more you sit the more the iliopsoas shortens. For example runners who have desk jobs will find their hips become very tight when they go to run after sitting all day so they need to do necessary movements to make the hip flexors more fluid. While I have touched on this subject before in previous blog post β€œRun Better In Just A Few Weeks” It is an area that all people should spend time on, whether they are active or inactive.

To make it simple and something you can start to improve today, add these 4 movements into your daily routine.


4 Movements to loosen the hips

Crescent Lunge on Knee

Crescent Lunge on Knee is typically a yoga pose but I love to do this movement as a warm up exercise. This movement provides a deep stretch for the hip flexors, groin and legs and opens the front of the body including chest and shoulders.

  1. Begin in a plank position with hands directly below shoulders.

  2. Step your right foot between your hands and gently lower your left knee down to the mat.

  3. Tighten your abdominals & glutes as you reach arms straight overhead and bend front knee to a 90 degree.

  4. Exhale and deepen forward into the lunge, bending the right knee more if possible. As you do, your left hip comes closer to the floor.

  5. Breathe and hold 30 seconds. Repeat both sides

Glute Bridge Hold:

Great for opening up the hip joint as well as strengthening the glutes.

  1. Lie faceup, arms extended by your sides, knees bent so that your feet are flat on the floor.

  2. Press through your heels to lift your hips up and walk your feet in a few steps toward your body, keeping your feet and knees hip-width apart and your feet directly underneath your knees.

  3. Interlace your fingers underneath your body and press your fist into the mat.

  4. Hold for 15-30 seconds and low down slowly.

Runners Lunge:

The runner's lunge is a deep stretch for the hips, hip flexors, groin and legs. It allows you to rest your hands on the floor so that you are able to sink the hips deeper into the stretch to achieve greater benefits.

Begin in a plank position with hands directly below shoulders.

  1.  Step your right foot forward to the outer edge of your mat next to your right baby finger.

  2. Relax through your hips and back, letting them sink toward the ground.

  3. Breathe and hold for 30 seconds. Switch sides.

Low Squat Hold:

Great movement for stretching the inner thighs and hips.

  1. From a standing position place your feet slightly wider than shoulder-width apart, feet flat on the floor, toes facing out. Your torso should be upright.

  2. Place your hands in prayer position in front of your chest, elbows pointed out to the sides.

  3. Use your elbows to press your knees open.

  4. Move around in this low position keeping the knees pushed out.

  5. Hold for one minute

Make a conscious effort to add these movements into your current regime. Always ensure you have warmed up the muscles before stretching. I would recommend at least 2 rounds of all 4 exercises.

Laura x