6 Stretches and 2 Strengthening Moves for Hips That Feel Perpetually Tight

In one small 2024 crossover trial of 26 healthy, active adults, tucking the pelvis under (a posterior pelvic tilt) during a half-kneeling stretch lowered hip flexor reactive force more than the usual half-kneeling stretch, which showed no change. Active knee extension did not differ between the two stretches.^[1] The measurements were taken right after the stretch, in people in their early twenties, so the trial can’t tell us what happens over weeks or in people with pain.

A stretch you can repeat every day

In a small 2025 study, 12 adults with tight hip flexors did a lunge-and-reach stretch for five minutes a day for six weeks, and 11 adults served as a comparison group. The stretching group’s hip flexor length (Modified Thomas Test) improved by about 6 degrees, and their single-leg broad jump went up by about 12 cm. Their glute strength and endurance did not change significantly.^[2] All participants were healthy college-aged adults, so the results may not apply to older adults or people with injuries.

Hip tightness and back pain

Researchers followed 62 first-year university students for one year. Their hip muscle length, measured with the modified Thomas test, dropped, and the share reporting low back pain rose from 46.8% to 71.0%. The only factor that independently predicted later pain was pain at the start of the study.^[3] This was an observational study, so it can’t show that tighter hips caused the back pain.

8 moves to work through

The specific moves below are common practice and were not tested one by one in the studies cited here. The supine march and the bridge are strengthening moves rather than stretches.

• Kneeling hip flexor stretch. Half-kneeling position. Tuck the pelvis under and shift forward slightly, without arching the lower back.
• Low lunge with a reach. From the kneeling stretch, reach the same-side arm overhead.
• Couch stretch. Back foot up on a couch or bench, front foot forward in a lunge. Try this once the basic version feels easy.
• Pigeon pose. Front leg bent in front of you, back leg extended straight behind.
• Standing quad stretch. Pull one heel toward your glutes while keeping your knees close together and hips pushed slightly forward.
• Supine march (strengthening). Lying on your back, slowly lift one knee toward your chest while keeping the lower back pressed into the floor.
• Bridge (strengthening). Lying on your back with knees bent, lift your hips off the floor, then lower them slowly.
• Standing figure-four. Cross one ankle over the opposite knee and hinge forward slightly.

Go only as far as feels like a comfortable stretch. If hip or back pain is sharp, spreads down a leg, or doesn’t ease with a few weeks of stretching, talk to a physical therapist or your doctor.

References

^↑︎ González-de-la-Flor Á, Cotteret C, García-Pérez-de-Sevilla G, Domínguez-Balmaseda D, Del-Blanco-Muñiz JÁ. Comparison of two different stretching strategies to improve hip extension mobility in healthy and active adults: a crossover clinical trial. BMC Musculoskelet Disord. 2024;25:853. DOI: https://doi.org/10.1186/s12891-024-07988-9

^↑︎ Ehresman BA, Lehecka BJ, Hiser D, Koster L, Wietharn J. Improved hip flexibility and gluteal function following a daily lunge-and-reach stretching intervention. Int J Sports Phys Ther. 2025;20(6):814-823. DOI: https://doi.org/10.26603/001c.137692

^↑︎ Abbas J, Reif N, Hamoud K. Musculoskeletal pain and hip muscle length among undergraduates: a longitudinal study of 1 year. Medicina (Kaunas). 2026;62(8):1548. DOI: https://doi.org/10.3390/medicina62081548

Kurt Greiner

Kurt is a digital strategist and IT professional blending emerging technology with practical application to help businesses and individuals streamline their digital presence. His current work focuses on the intersection of intentional living and technological resilience, exploring how individuals can leverage modern tools to navigate the second half of life with purpose.