5 Simple Hip Stretches to Ease Back Pain and Improve Your Posture

Did you know that your hip area has more than 20 muscles? This means hip tightness can have a huge impact on your movement and posture. These simple hip stretches can help!

Why do hip stretches?

You may not notice your hips are tight until you try to do deep squats, but the truth is many of us have tight hips due to long hours of sitting.

Loosening your hips won’t just make it possible for you to perform more exercises. It can ease lower back pain. Use the stretches below to open your hips.

5 Simple Hip Stretches

Remember to warm up before doing these hip stretches.

1. Low Lunge

You’ve probably done lunges before, if you’re a runner. It loosens your hips, quads, and hamstrings.

How to perform:

  • Get in the lunge position and then rest your rear knee on the floor.
  • Move the front leg forward to stretch the rear thigh and keep the front leg bent at 90 degrees.
  • Lift both hands and stretch them up toward the ceiling.
  • Hold the stretch for 20 seconds for each leg.

Young attractive woman standing in anjaneyasana pose, grey studi

2. Butterfly Stretch

Many of us can do this simple stretch. You will feel good after doing it, since it loosens the inner thighs, groin, lower back, and hips.

How to perform:

  • Sit on a comfortable surface and keep your back straight.
  • Bend both feet and bring the soles of your feet together. Bring your heels as close to your groin as possible.
  • Lean forward and place your elbows on your inner thighs. Press your thighs down for 30 seconds.
  • Rest and then stretch two more times.

Fit woman doing the butterfly stretch in exercise room

3. The Deep Squat Stretch

This stretch will enable you to squat deeper, and you know what? The deeper you squat, the more muscle and strength you build.

How to perform:

  • Stand upright and keep your feet a little wider than shoulder-width.
  • Squat as low as you can and hold that position for 30 seconds.
  • Try to squat lower in the next set.

After a week or two, you’ll be able to squat until your thighs rest on your hips.

Deep squat for hips

4. The Frog Stretch

The frog stretch loosens your inner thigh muscles. Perform it on a soft surface to avoid straining your knees.

How to perform:

  • Get in all fours position. Rest your elbows and forearm on the floor with your hands facing straight ahead.
  • Spread your knees apart as much as you can and then hold the stretch for 30 seconds.

5. Camel Pose

I won’t ask you to do the back bridge. It’s challenging for many of us, myself included. I can only hold it for a few seconds.

The camel pose, on the other hand, is easier and stretches all the muscles activated by the back bridge.

How to perform:

  • Kneel on a yoga mat with your feet hip-width apart.
  • Bring your hands back and then bend your back until you touch your heels.
  • Avoid moving the hips back in order to keep them stretched.
  • Hold this stretch for 20 to 30 seconds.

Beautiful Yoga Woman Doing Ustrasana Pose

Can you do all of the hip-opening stretches on this list?

5 Simple Hip Stretches to Ease Back Pain and Improve Your Posture


ANA MARIJA R2 months ago

Thank you. :)

Danuta Watola
Danuta W2 months ago

Thanks for posting

Richard E Cooley
Richard E Cooley2 months ago

Thank you.

Debbi W
Debbi W2 months ago

The butterfly stretch is one I've been doing to ages and can do the camel pose. Stretching feels good.

Ruth S
Ruth S2 months ago


Heally J
Past Member 2 months ago

For years my body would ache all over and I was always tired. I would have unexplained, constant chest pain. I went from doctor to doctor who said I was fine then in August 2014 was told I have fibromyalgia. I've been taking Gabapentin (300mg, 3 times a day) but no help. Early last month I purchased Fibromyalgia herbal remedy from Best Health Herbal Centre on a very reliable and affordable price. After five weeks of usage my body ache, chest pain, widespread pain and tiredness disappeared completely. So I went back to my doctor to confirm if am fibromyalgia free, to my greatest surprise he confirmed am fibromyalgia free. Please folks stop doubting natural remedies, always give it a try , there is no harm in trying Thanks… for more information about Best Health Herbal Centre visit their homepage
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Linda Wallace
Linda Wallace2 months ago

Thank you for the stretches.

Melanie St. Germaine

I love it!

Paulo R
Paulo R2 months ago


Anne Moran
Anne Moran2 months ago

I love S T R E T C H I N G ,, it does a body good...