Which muscles make up the hips?
In front are the hip flexors, which lift the leg and stay shortened while you sit. Behind are the glutes, with the large gluteus maximus and deeper rotators. On the inside are the adductors, the inner thigh muscles that matter for splits, kicks and lateral steps. A hip routine should open each of these directions once.
Level I: beginners
These four stretches match the Hips I routine in StretchZen. Hold each for 45 seconds, one-sided stretches on both sides.
| Stretch | Time | Area |
|---|---|---|
| Kneeling hip flexor stretch | 45 sec per side | hip flexors, front of thigh |
| Butterfly | 45 sec | inner thighs |
| Supine figure four | 45 sec per side | glutes, deep hip rotators |
| Happy baby | 45 sec | hips, lower back |
Levels II and III: going deeper
When level I feels easy, add deeper positions: low lunge, lizard, pigeon, frog and seated figure four. Level III adds a deep squat (garland), straddle and hurdler stretch. These positions need more range and more time; hold them for 45 to 60 seconds and give your body weeks, not days.
| Stretch | Time | Level |
|---|---|---|
| Low lunge | 45 sec per side | II |
| Lizard | 45 sec per side | II–III |
| Pigeon | 60 sec per side | II–III |
| Frog | 60 sec | II–III |
| Deep squat (garland) | 45 sec | III |
| Straddle | 60 sec | III |
Building up over two weeks
The American College of Sports Medicine (ACSM) recommends that healthy adults do flexibility exercises for each of the major muscle-tendon groups on at least two days per week – a total of about 60 seconds per exercise, which you can split into several shorter holds.
For your hips, that could mean: week one, level I every other day; week two, alternate level I with a mix including low lunge and lizard. That is how the 14-Day Hip Opener program in StretchZen is built – one routine a day, each going a little further than the last.
How to breathe and how far to go
Breathe calmly and evenly through your nose. As you exhale, tension often eases a little and you can sink slightly deeper into the position. A good guide is a clear but comfortable pull: you can keep breathing normally and could hold the position for a while longer. If the feeling turns sharp, burning or radiates, back off. Stretching isn’t a competition – today’s flexibility is your starting point, not your benchmark.
Hips in everyday life
Besides targeted stretching, anything that puts your hips in different positions helps: stand up regularly, take the stairs, sit cross-legged or in a deep squat now and then, walk a few steps during phone calls. If you play sports, you will feel the difference in lunges, squats and kicks. Runners and soccer players have their own StretchZen programs that cover exactly these areas.
Common mistakes
- Arching your lower back in the hip flexor stretch – squeeze your glutes lightly, keep the pelvis square
- Twisting the knee in pigeon – bend the front leg only as far as it stays comfortable
- Going too deep too soon: frog and straddle after weeks of level I
- Stretching one side only – give both sides the same time
- Ignoring a sharp feeling in the groin
Short answers
- How do I stretch my hip flexors? Kneeling, one knee down, shift your pelvis forward and keep your upper body tall.
- How long until my hips feel looser? Most people notice a difference after a few weeks of regular stretching.
- Is pigeon good for beginners? It is more of a level II stretch; supine figure four targets similar muscles more gently.
- Do hip stretches help with the splits? Yes, especially hip flexors and inner thighs – see Splits for beginners.