Hip mobility exercises at home
Loosen stiff hips from sitting with gentle stretches and movement.
Welcome to your hip mobility program. We will loosen your hips gently, then build the strength to keep them moving.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious hip pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start.
The program: 3 phases
Stretches should feel like a mild pull, not a pinch. If the hip joint pinches, make the movement smaller.
Phase 1: Loosen
Gentle movement · Daily- Knee to chest2 × 20s hold
Lie on your back with your knees bent.
Bring one knee toward your chest, holding behind the thigh. Hold, then lower and switch.
Tip: Keep the other foot resting on the floor.
You'll need: mat
- Knee rocks2 × 10 reps
Lie on your back with your knees bent and feet flat.
Slowly let both knees fall to one side, then the other, within a comfortable range.
Tip: Keep your shoulders on the floor.
You'll need: mat
- Rock backs2 × 10 reps
Kneel on your hands and knees.
Slowly rock your hips back towards your heels, then come forward again.
Tip: Keep your back long as you rock.
You'll need: mat
Phase 2: Stretch
Gentle stretches · Daily- Hip flexor stretch2 × 30s hold
Kneel on a cushion with one knee down and the other foot forward.
Tuck your tailbone under and shift gently forward until you feel a stretch at the front of the hip. Hold.
Tip: Stay tall through your chest.
You'll need: cushion
- Lying glute stretch2 × 30s hold
Lie on your back with both knees bent.
Cross one ankle over the other knee, then gently draw both legs towards your chest until you feel a stretch in the buttock, and hold.
Tip: Keep your head and shoulders relaxed on the floor.
You'll need: mat
- Butterfly stretch2 × 30s hold
Sit on the floor with the soles of your feet together and your knees out to the sides.
Let your knees sink gently towards the floor and hold.
Tip: Sit tall instead of rounding forward.
You'll need: mat
- Standing hip circles2 × 5 reps each side
Stand side on to a counter, holding it with one hand.
Lift one knee and draw slow circles with it, five each way.
Tip: Stand tall on the supporting leg.
You'll need: counter
Phase 3: Move and strengthen
Mobility with strength · Every other day- Standing hip circles2 × 5 reps each side
Stand side on to a counter, holding it with one hand.
Lift one knee and draw slow circles with it, five each way.
Tip: Stand tall on the supporting leg.
You'll need: counter
- Glute bridge3 × 12 reps
Lie on your back with your knees bent and your feet flat, hip-width apart.
Squeeze your glutes and lift your hips until your body is in a line from shoulders to knees. Lower slowly.
Tip: Push through your heels. Squeeze at the top for a moment.
You'll need: mat
- Clamshells2 × 12 reps each side
Lie on your side with your hips and knees bent and your feet together.
Keeping your feet together, lift your top knee, then lower slowly.
Tip: Keep your hips stacked. Do not roll backward.
You'll need: mat
- Hip flexor stretch2 × 30s hold
Kneel on a cushion with one knee down and the other foot forward.
Tuck your tailbone under and shift gently forward until you feel a stretch at the front of the hip. Hold.
Tip: Stay tall through your chest.
You'll need: cushion
Well done. Get up and move for a minute every half hour or so when you sit a lot.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Are you unable to put weight on the leg?
- Did this start after a fall onto the hip?
- Is the hip hot and swollen, with fever?
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
- Do you have high blood pressure that is not under control?
- Have you had surgery in the last 12 weeks?
- Are you under 16 years old?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your hip is coping, you move up a phase.
Questions
How often should I do hip mobility exercises?
In this program, phase 1 (loosen) is daily; later phases are every other day. Little and often works best, and rest days let the hip adapt.
Should hip mobility exercises hurt?
Stretches should feel like a mild pull, not a pinch. If the hip joint pinches, make the movement smaller.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your hip settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: is the hip hot and swollen, with fever.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.